We will be doing the WOD and Strict Press and or Deadlift STRENGTH in class today.

WOD:

#full send friday Cap 15 min

10-20-30

Toes to Bar *Scale to Hanging Knee Raises

Hang Power Cleans (135/95lbs) Scale to 115/75lbs

Bar Facing Burpees

STRENGTH:

#Muscle Clean:
Heavy 5
Heavy 4
Heavy 3
* Work up in weight each set * 45%-65%

#Power Clean & Jerk Waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+

Shoulder Press:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 105%

Deadlift:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 105%