Day 212: 1 RM Squat Clean; WOD 2 RFT: Row and Front Squat or Squat Clean

Tuesday; May 12, 2015 - the Wall @ Rock Jungle (West)

Warm-Up:

2 Rounds:

-  25 meter Hell Pull Drill
-  25 meter Gas Pedal Drill
-  10 Front Squats
-  10 Yoga Push-Ups
-  10 Ring Rows
-  10 PVC Passes

5x  Partner Fall (choke) Drill


SKILL:

20 minute to find

1 RM SQUAT CLEAN

Suggested load to build up to:

  3 @ 50%
  3 @ 60%
  2 @ 75%
  1 @ 80%
  1 @ 90%
  1 @ 101%
  1 @ 101+ %  or 101%


WOD:   2 RFT (Rounds for Time)

HEALTH:

-  800 meter RUN
-  20 Front Squat (M: 115 lb / W: 75 lb)

FITNESS:

-  800 meter RUN
-  20 Squat Clean (M: 135 lb / W: 95 lb)



WOD results;

Remember to stay consistent in your training and tackle one WOD at a time!!