WCT X

 

Day 1 http://www.worldchamptraining.com

X Program

Skill– Clean 1-1-1-1-1 (my # 115 135 145 155 165)

WOD– 21-15-9 Pullups and Overhead press 95lbs  for time (7:01)

Day 2

Skill– Deadlift 2-2-2-1-1 (225 235 245 250 255)

WOD– 3rds for time ( 9:24)

15 barbell back squats

30 KB swings

45 situps

Day 3

Skill reps x sets

Clean 3×5 (95 115 125 135 155)

Jerk 3×5 (135 145 155 165 175)

WOD Every minute on the minute 10min max 3 snatch 3 burbies 6 situps (95 lbs)

Day 4

 warm up .5 mile run 50 situps 500 meter row (1: 57 500m)

WOD 20 rope  climbs 20 pushups 15 rc 15 pushups 10 rc 10 pus ups  4time (7 51)

cash out: 2 mile bike ride  4time

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