160905 Monday

Day 1
WOD 160905

warm-up – Coach’s Choice

A. 0:00 – 5:00… build a heavy squat clean single in 5-7 reps…
5:00 – 10:00… rest and prep for B
B. 10 sets @ Labor Day pace… barbells @ 100% of A
Choose a workload you can hold for 10 sets… and finish under 30min
5 pull-ups + 10 hrpu + 15 air squats
200m run
1 squat clean
-OR-
5 burpee muscle-ups + 15 air squats
200m run
1 squat clean
C. post WOD body maintenance