Wednesday

WOD

0:00 - 08:00min

Find your 1RM Front Squat

11:00 - 21:00min

2 rounds of:

12 Chest to Bar Pull ups - Higher level option is Muscle ups

3 Clean and Jerks - 90/65kg - scale weight as needed (just remember these early weights are intended to be heavy), example scale: 70/45kg

21:00 - 30:00min

2 rounds of:

9 Chest to Bar Pull ups

6 Clean and Jerks - 80/55kg - 60/40kg

30:00 - 38:00min

2 rounds of:

6 Chest to Bar Pull ups

9 Clean and Jerks - 70/50kg - 52.5/35kg

38:00 - 45:00min

2 rounds of:

3 Chest to Bar Pull ups

12 Clean and Jerks - 60/40kg - 45/30kg