• Javier Becerra

WOD-6.3.19

STRENGTH 

Back Squat On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 75% On the 2:00... 1 Rep @ 85% On the 4:00... 3 Reps @ 80% On the 6:00... 1 Rep @ 90% On the 8:00... 3 Reps @ 80% On the 10:00... 1 Rep @ 93% Front Rack Lunges 2 Sets of 12 @ 50% Percentage based off our 1RM Front Squat. METCON  Part #1 – In a 12:00 Window: Run 1 Mile Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 8:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window: Run 400 Meters Time Remaining, Max Thrusters (95/65 

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