Workout Of THE Day-10/17/2016

WOD:

Part 1:

Front Squat 1-RM

Part 2:

14 min AMRAP: 20 Jumping Lunges, 10 DB Thrusters(5/35), 20 Mountain Climbers

STRENGTH:

Part 1:

Back squat. 4 reps at 79% . 1 rep at 84% . 4 reps at 79% . 1 rep at 87% . 4 reps at 79% . 1 rep at 90%

Part 2:

30 Chest 2 bar 200 Meter Run 15 Squat Cleans (135/95) 400 Meter Run 15 Squat Cleans (135/95) 200m Run 30 Chest 2 bar

OLYMPIC LIFTING:

Snatch Pull, Full Snatch, Overhead Squat to 80%. Behind the neck jerk from rack to Max C&J