WOD 9.4.12

Today is the first day of our new strength program. We will be following a modified Wendler 5/3/1 program that will include the following lifts:

Back Squat
Front Squat
Clean
Power Snatch
Deadlift
Shoulder Press
Push Press
Push Jerk

We will be splitting these 8 lifts. Month 1 will have 4 of the lifts trained and Month 2 will consist of the other four lifts. Accessory work will come in the form of the WODs. These main strength days will be on Tuesdays and Thursdays. Please do your best to make it to these classes so that you do not miss any parts of the program.


STRENGTH:

Back Squat:

5 reps @ 65% (based off of your 90% 1RM)
5 reps @ 75%
5 reps @ 85%


MET-CON:

For time:

50 Power cleans, 135#


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