10 minutes: Find your 1 Rep Max Clean
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Wendler Cycle 1, Squat/Front Squat Week 3:
Warmup lifts then 5 @ 75%, 3 @ 85 % and 1 PLUS at 95 %.
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WOD: 10 Minute AMRAP
10 KB Swings 53/35
20 Meter Handstand Walk
5 Broad Jumps
10 Back Extensions
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Bonus if you have time of : 1000 to 1500 meter row. You might even want to do 500 at a time...changing the drag setting each time...to see if higher or lower makes a difference for you.
--------
Wendler Cycle 1, Squat/Front Squat Week 3:
Warmup lifts then 5 @ 75%, 3 @ 85 % and 1 PLUS at 95 %.
--------
WOD: 10 Minute AMRAP
10 KB Swings 53/35
20 Meter Handstand Walk
5 Broad Jumps
10 Back Extensions
------
Bonus if you have time of : 1000 to 1500 meter row. You might even want to do 500 at a time...changing the drag setting each time...to see if higher or lower makes a difference for you.
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