Wednesday, December 26

1.  Clean and Jerk
5 x 1 - heavy, across

2.  Back Squat
2x5 heavy

3.  GOAT TRAINING
Pick one of the following (A, B or C), base on greatest weakness...

A.  C2B Pull ups
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  8 C2B

B.  Muscle ups
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  3-4 Muscle ups

C.  Upper body Pulling Strength
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  3 Weighted Strict Pull ups or 8 KBS, 88/70

Daily WODLisa Ray2 Comments