Day 1
WOD 210621
Warm-up – Coach’s Choice
A. 1 set of complex every 2min, x 5… build as you go
5 power cleans + 3 front squats + 1 push jerk
Rest 5min after 5th set, then B
(pull-ups options: c2b, chin over bar, jumping)
(bjsd options: 30”, 24”, 20”, med ball step-ups)
B. 3 sets @ 90% effort… capped @ 3:00
2 thrusters… barbell @ 80% of “A”
6 pull-ups
8 bjsd
Rest 3min, then C
C. 3 sets @ 90% effort… capped @ 3:00
2 thrusters… barbell @ 85% of “A”
6 pull-ups
8 bjsd
Rest 3min, then D
D. 3 sets @ 90% effort… no cap
2 thrusters… barbell @ 90% of “A”
6 pull-ups
8 bjsd
E. post WOD recovery
