12.12.13 WOD

Bench Press

5 reps @75% 1RM

3 reps @85% 1RM

1+ reps @95% 1RM. 1+ means one rep minimum up to failure.

then,

1 set every 3 minutes of:

10 power cleans + 2 jerks @60% 1RM followed by 10 strict pull-ups.

8 power cleans + 2 jerks @65% 1RM followed by 10 strict pull-ups.

6 power cleans + 2 jerks @70% 1RM followed by 10 strict pull-ups.

6 power cleans + 2 jerks @75% 1RM

6 power cleans + 2 jerks @80% 1RM

Metabolic Conditioning

15 minute AMRAP of:

15 vertical KB swings, 53#,35#

8 ring push-up

400m row

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