WOD - April 20, 2013 - Saturday

Workout of the Day

Barbell Work:

1) Snatch: 1x2 @ 65%, 2x2 @ 70%, 2x2 @ 75%, 2x2 @ 80%, 2x2 @ 75% -- rest 75s between lifts

2) Clean and jerk, 2 + 1: 1x1 @ 65%, 2x1 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 2x1 @ 75% -- rest 75s between lifts (each set is 3 total reps)

NOTE: Percentages for these lifts are based off PROJECTED 100% NOT current. Pick a weight that you feel you can realistically hit by the week of the May 17 Regional. For most, this will be roughly 10 pounds heavier than their current numbers.

Work Capacity:

A.

AMRAP 2 minutes of:

KB Swings (70#/53#)

Immediately perform same number of UNBROKEN double-unders AFAP

Rest 5 minutes

AMRAP 2 minutes of:

Muscle-ups

Immediately perform same number of burpees AFAP

Rest as needed after Part A, then

B.

For time:

1K Row

30 Hang power cleans (135#/95#)

Post results to comments.