Strength:
7×2 Clean pull @ 10-15% over your 1RM clean
Back squats, 6 reps @ 70%, 6 reps @ 80%, 6 reps @ 85%
Front squats, 5 reps @ 70%, 5 reps @ 75%, 5 reps @ 75%

WOD:
15 minute ladder building by 1 rep:
1 Kettlebell swing (53 lb./35 lb.)
1 Burpee
1 Toes to bar
1 Box jump

Post loads and time to comments.

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LEANFIT:
As many rounds as possible in 22 minutes of:

7 reps of Bear complex (65 lb./45 lb.)
7 Burpees
200m Run

Post completed rounds to comments.

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DE:
3×2 Clean pull @ 10-15% over your 1RM clean
Back squats, 4 reps @ 70%, 4 reps @ 80%, 4 reps @ 85%

10 rounds for time of:
5 Strict pull-ups
12 Push-ups
400m Run

Post loads and time to comments.

Media:
Monday WOD, April 4, 2016

One thought on “Monday WOD, April 4, 2016

  • April 4, 2016 at 7:49 am
    Permalink

    BS: 275/305/325
    FS: 245/255/265

    WOD: 9+22 rounds

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