Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am – Threshold Thursday Class 7am
STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
8-7-6-5-4-3-2-1
Barbell Thrusters 75/55lbs.
Sumo Deadlift High-Pulls 75/55lbs.
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 95/65lbs.
Sumo Deadlift High-Pulls 95/65lbs.
Immediately into;
4-3-2-1
Barbell Thrusters 115/75lbs.
Sumo Deadlift High-Pulls 115/75lbs.
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
8-7-6-5-4-3-2-1
Barbell Thrusters 75/55lbs.
Sumo Deadlift High-Pulls 75/55lbs.
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 95/65lbs.
Sumo Deadlift High-Pulls 95/65lbs.
Immediately into;
4-3-2-1
Barbell Thrusters 115/75lbs.
Sumo Deadlift High-Pulls 115/75lbs.
STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
8-7-6-5-4-3-2-1
Barbell Thrusters 75/55lbs.
Sumo Deadlift High-Pulls 75/55lbs.
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 95/65lbs.
Sumo Deadlift High-Pulls 95/65lbs.
Immediately into;
4-3-2-1
Barbell Thrusters 115/75lbs.
Sumo Deadlift High-Pulls 115/75lbs.
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
8-7-6-5-4-3-2-1
Barbell Thrusters 75/55lbs.
Sumo Deadlift High-Pulls 75/55lbs.
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 95/65lbs.
Sumo Deadlift High-Pulls 95/65lbs.
Immediately into;
4-3-2-1
Barbell Thrusters 115/75lbs.
Sumo Deadlift High-Pulls 115/75lbs.
STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
8-7-6-5-4-3-2-1
Barbell Thrusters 75/55lbs.
Sumo Deadlift High-Pulls 75/55lbs.
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 95/65lbs.
Sumo Deadlift High-Pulls 95/65lbs.
Immediately into;
4-3-2-1
Barbell Thrusters 115/75lbs.
Sumo Deadlift High-Pulls 115/75lbs.
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
8-7-6-5-4-3-2-1
Barbell Thrusters 75/55lbs.
Sumo Deadlift High-Pulls 75/55lbs.
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 95/65lbs.
Sumo Deadlift High-Pulls 95/65lbs.
Immediately into;
4-3-2-1
Barbell Thrusters 115/75lbs.
Sumo Deadlift High-Pulls 115/75lbs.