Am 5,6,9,11 Pm 330,4,5,6

5/19/14

Strength: Cluster Backsquats
3 sets of 1.1.1 at 80/83/85

*set 1 will be 80% of your 1rm. You will perform 1 rep then without racking the bar. Wait 10 seconds and perform a second rep. Then wait 10 more seconds and perform your third rep. That’s 1 set. Rest 2 min and perform 2 more sets at 83/85%*

Wod: 4 rounds
20 Front squats 95/65
10 Hang power snatch
10 box jump overs 30/24