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Tactical Strength Challenge
Saturday, July 24th — More info
WOD for Sunday 071810 — – Click Here For Today’s Schedule
Clean & Jerk
Warmup: 3 reps @40/50/60/75% 1RM
Work: 5 sets of 1 rep @90% 1RM
Every minute on the minute for 12 minutes perform:
3 Hang Power Clean
3 Front Squats
3 Push Press
RX load is 65% 1RM Push Press for all three movements. No rack allowed. Perform 5 dead hang pullups at the end of the WOD for every round not completed in time.
Post Clean & Jerk Loads and Metcon Load to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 5 work sets at 90% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. All Cleans should be received in a full front squat. Jerks may be done as Push Jerks or Split Jerks.
For the Metcon, scale load to ensure proper movement execution. If you use a true 65% 1RM Push Press load for all three movements this will be a hard WOD. If you go too light, you’re missing out.
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