Day 1
WOD 150720
warm-up – Coach’s Choice
A. barbell complex cluster – 1 power clean + 2 push press + 3 push jerks = 1
1. 1. 1, rest 2min @ dots, build each set, rest 2min after last set then B
B. empty barbell strict press cluster – 5. 5. 5. 5, rest 10sec @ dots in overhead position
-rest as needed-
C. Athlete’s Choose Option 1 or Option 2
Option 1 – 10:00 to establish weighted pull-up 1RM
Option 2 – EMOM 10:00 – 3-6 pull-ups within your skill set…
-rest as needed-
D. 3 sets @ 85% effort
25 wall ball
100m walking lunges
100m sprint
1min rest
E. post WOD flexibility – Coach’s Choice
