WOD 3.28.18 Wednesday

6 sets- Every 90 sec
2 Squat Cleans + 1 Jerk
@ 75-80% of 1-RM Jerk


4 sets
Assault Bike 30/25 cal (AirDYNE 40/35)
15 
Deadlift (225/155)(185/125)
10 Handstand Push-Ups (Push Press 95/65 lbs)
Rest 90 sec


3 sets
6 partner Glutes Ham Raises @ 3-0-1-
1
6 Strict Toes-to-Bar @ 3-1-1-1

TEMPO lifts: 3-0-1-0

• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the midpoint.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.