Day 2
WOD 140527
warm-up – Coach’s Choice
1 strict press @ 0:00, 2:30, 5:00, 7:30, 10:00 (use racks)
-rest to 12:00-
12:00-17:00 – practice/build/establish 3 rep front rack & overhead step-up, based on levels provided for upcoming EMOM
@ 17:00…
EMOM for 10 minutes of:
on the odds – 1 hang squat clean + 3 front rack step-ups on to 20” box (scale down from there)
on the evens – 1 hang snatch + 3 overhead step-ups on to 20” box (scale down from there)
L1 – empty barbells (45/35/15 or go with pvc pipe for perfect reps)
L2 – 75/45
L3 – 95/65
coach’s notes:
-this is new, so scale accordingly and use the 10:00 to establish a skill set!
-you should be able to step up with confidence and maintain structural integrity (upright body position)
-rest to 30:00-
@30:00… CHOOSE A COUPLET
AMRAP in 5:00 of:
7 pull-ups
35 double unders
-OR-
5 pull-ups
10 box jumps – 24”/20”
