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13.10.23 Wednesday

22
Oct

13.10.23 Wednesday

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Pre:
Burgener Warm-up with skill Transfer x2 (Increase speed on the second round)

Strength:
-Back Squat 70% x 5r x 4, 75% x 3r x 1 , 80% x 2r x 2, 90% 1 x 1
– Block or Hang Clean (knee) – 70% x 3 x 5

WOD:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.