Friday, October 21st, 2016

Strength:  Squat clean & jerk
3-position squat clean & jerk
Every 1:30 x 3 sets:
0:00 – 50%
1:30 – 55%
3:00 – 60%
rest until the 6:00, then
2 squat clean & jerks
Every 1:30 x 3 sets:
6:00 – 65%
7:30 – 70%
9:00 – 75%
BENCHMARK WOD #9
Workout of the Day:
“Elizabeth”
21-15-9
Squat cleans (135/95)
Ring dips