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Tuesday Dec 4th WOD


Strength: 12min EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats(Use 72% of 1RM Front Squat for both lifts) (72% should be about 5lbs more then last week)

Conditioning: (15min cap)

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks or Push Press 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks

15 Deadlifts, 15 Hang Power Cleans, 15 Push Jerks 18 Deadlifts, 18 Hang Power Cleans, 18 Push Jerks

(Rx+175/115)(Rx155/105)(135/95)

IF going ligter in weight you will turn this workout into an AMRAP and continue up the ladder by 3's until the 15min is up


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