Friday

Squat Clean and Jerk (E90 sec x 7 building up (option either 1 or 3 reps)
Pick either singles and get heavy
Or triples and get more volume

Pick on rep scheme and stay with it !!

Ladder 101 (Time)
10 down to 1
250/200 m row
30 double under
Squat Clean and jerks (135/85) 10 down to 1
Extension ladder (Time)
10 rounds
250/200 m row
30 double under or 50 singles
3 squat clean and jerks (increase 10 pounds each round)

Pick a weight to start where you can go up ten pounds every round
May squat clean thruster light weights

Heaviest weight in notes

Categories: W.O.D.