Vicky
WOD
From 0:00-9:00…
Every 90sec:
3 Squat Snatch (across at 60-65%)
Rest 3min…
From 12:00-21:00…
Every 90sec:
3 Power Clean & Split Jerk (across 60-65%)
Rest 3min…
From 24:00-30:00…
6min AMRAP:
1 Power Clean (155/105#)
30 Double Unders (90 Singles)
2 Power Cleans (155/105#)
30 Double Unders
3 Power Cleans (155/105#)
30 Double Unders
…and so on…
* The above percentages are based on your 1 rep max Snatch and Clean & Jerk from benchmark week. This is week 4 of a 9 week progression. Try and stick to these percentages as closely as possible. Post Snatch/Clean & Jerk loads and burner WOD rounds/reps to the whiteboard.
