11/29/16 WOD

Skill:
100 Air Squats
20 Strict Pull Ups
20 Deep Bar Dips or Strict Ring Dips

Technique:
Fitness: Take 14 min to Build to Today’s Heavy 3 Rep touch & GO Clean , then Perform 5 More Sets @ that weight. Use the 1st 7-8 min to build, then the time remaining to complete your 5 more sets.

Performance: Take 8 min to Build to 75% of your Max Clean using a 2 rep Touch & Go Power Clean
Dynamic Effort : 3 TOUCH & GO  Power Cleans every 40 Sec for 10 Sets @ 65% of your Max Clean

WOD: Dead Lift:
3-3-3-3-3
goal range is 80-90% of Max for all 5 sets.

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