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12.11.21 Wednesday

20
Nov

12.11.21 Wednesday

 

RX (ref 12.11.14)
1 1/4 OHS + snatch push press – heavy 2+4, 95% x 2+4, 90% x 2+4
Back squat – 95% of 12.11.19 x 4 x 3

Rx+  (ref 12.11.14)
Jerk dip squat + jerk – 3+1 RM, 95% x 3+1, 90% x 3+1
1.1/4 OHS + snatch push press – 2+4 RM, 95% x 2+4, 90% x 2+4
Back squat – 95% of 12.11.19 x 4 x 3
Front squat – 80% of today’s BS x 3 x 3

-1 1/4 OHS + snatch push press: With the bar overhead, squat to the bottom, rise to just above the sticking point of your squat, return to the bottom, then stand completely; this is one of the 2 OHS reps. After the second, lower the bar to your back and perform 4 snatch push presses. This series is one set.

WOD: (ref: 12.10.31)

15min amrap
15 push ups
15 Wallballs 20/14
10 cal row
10 plate topside half-moons 45/35

HSPU/NPush: day 9

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