11.12.2024

WOD
"Michigan State Spartans"
Every minute on the minute for 4 minutes (4 sets):
4 Power Clean & Jerk @ 55% of 1-RM Power Clean & Jerk

Rest until the clock reaches 5 minutes and then. . .

Every 90 seconds, for 6 minutes (4 sets) of:
3 Power Clean & Jerk @ 70% of 1-RM Power Clean & Jerk

Rest until the clock reaches 12 minutes and then. . .

Every 2 minutes for 8 minutes (4 sets) of:
2 Power Clean & Jerk @ 80% of 1-RM Power Clean & Jerk

Strength
Super Set
A. Barbell bent over rows 4 x 6-8 reps
B. DB Z press 4 x 6-8