Saturday October 20th, 2018

WORK
PUSH JERK
5 sets
5 reps, 70% +2.5kg
Rest 45sec
4 reps, 75% +2.5kg
Rest 45sec
3 reps, 80% +2.5kg
rest 2:00

FUNCTIONAL
3 x
3/ 3 DB Split jerk
2 Legless Rope Climbs
20 Russian Twists.
Rest as needed.

WOD BY WILLY
For time:
3 rounds of:
35 DU + 5 squat snatch, 40/ 30
3 rounds of:
35 DU + 4 squat snatch, 60/ 40
3 rounds of:
35 DU + 3 squat snatch, 80/ 55
3 rounds of:
35 DU + 2 squat snatch, 100/ 60
3 rounds of:
35 DU + 1 squat snatch, 110/ 70

CAP at 20mins.

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