Cleans - 1x5@50%, 1x5@60%, 2x3@70%
30 Pistols (alternating legs)
Front Squats - 1x5@60%, 1x5@70%, 2x3@80%
sets x reps
If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.
WOD: Alright, yes this is one of my favs. Programming this week is INCREDIBLE, ending with FRAN FRIDAY.
20 OHS (75/55)
20 PUSH PRESS