5×10 bent over row (~35% 2RM deadlift)
WOD Notes: Similar to the back squat earlier in the week, plan on starting your set of 10 at around 60% of your 1RM and then shoot for close to 90% on the set of 2.
Schedule Notes: Kettlebell Kitchen will be in house for our evening classes Monday night (3/11). Our account rep, Benni, will have food samples and information, and can answer any questions about nutrition and meal prep. From now until Tuesday night at MIDNIGHT (11:59pm EST) use the FLASH discount code: Benni30 to receive 30% OFF your first 2 weeks for any MEAL PLAN! If you prefer to order a la carte, first time customers can use the code Ironcross at checkout and receive $25 OFF your first 2 orders of $50 or more.
- Pause clean + pause split jerk (2 second pause in catch of clean and catch of jerk, build to a heavy single)
- High hang snatch 3×3@ 50%, 2×3@60%, 1×3@ 70% 1RM snatch
- AMRAP in 9 minutes of: 2 complexes (185/115#), 8 pull ups. A complex consists of a power clean, hang power clean, hang clean, push jerk.