Wod 10/11   G            Macrociclo 1:3:2

 

General Warm up :  mobility

 

Strenght : a1. 1 Rm Front Squat

                        Start to 1 x 2@70% , 1 x 2 @80 , 1 x 1 85 , 1 x 1 90@ , 1 x 1 95@ test

                              Rest 2’ between set

                              a1. 1 Rm Press

                        Start to 1 x 2@70% , 1 x 2 @80 , 1 x 1 85 , 1 x 1 90@ , 1 x 1 95@ test

                              Rest 2’ between set

 

Conditioning : DT

 

RX – Intermediate

Done in teams of two.

10 rounds for time of:

9 Deadlifts 70/50 – 50/35

7 Hang Power Cleans 155/105 lbs

5 Push Jerks 155/105 lbs

Rest while your partner does the next round.

Each partner does a total of 5 rounds. Post total time.

Newbie 35/25

Beginner 25/20