Wednesday WOD – 041515

Sadie

Sadie is ready for Weightlifting Wednesday, are you?

WORKOUT OF THE DAY

Fitness
1. Power Clean-12×3 at 65%, EMOM, TNG

2. Back Squat – 10×3@67.5% – rest 90s
The final set, you should do AMRAP, stopping with 2-3 reps left in tank.
(To find your training weight, you are going to take 90% of your 1RM. This is your Training Max. Then take 60% of that for today’s sets.)

3. Front Rack Reverse Lunge – 3×8 each leg

Performance
1. Power Clean-12×3 at 65%, EMOM, TNG

2. Back Squat – 10×3@67.5% – rest 90s
The final set, you should do AMRAP, stopping with 2-3 reps left in tank.
(To find your training weight, you are going to take 90% of your 1RM. This is your Training Max. Then take 60% of that for today’s sets.)

3. Front Rack Reverse Lunge – 3×8 each leg

ACCESSORIES
4. RDLs – 3×15, AHAP

5. Weighted Situps – 4×15, Feet anchored, AHAP