Performance Fitness SwOly 2.14.20

By Posted in - SwOly WODs on February 13th, 2020 0 Comments

Power Clean
1. Hang AK 3×3
2. Hang BK 3×3
3. From Floor 3×3
(AK = Above the knee, BK = Below the knee)

18’ Build to Bench Press 1RM (Record results for ZP)
Warm-up Recommendation:
Set 1 – 5 reps @ 50% of Estimated 1RM
Set 2 – 3 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 1-2 reps @ 80%
Stick to singles as you continue to build.

Chin-ups 3x to Failure
Dead Bugs 3x10e

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