Warm-Up:
Row 500m
10 Burpees
Review Squat Clean as a Group
WOD:
I. Build to a tough single on the Squat Clean where you’re fast out of bottom but challenging; speed is key here
II. 3 Sets:
30 Pullups
Rest 1 minutes
15 Thrusters (115/80)
Rest 3 minutes
Scaling options for all ability levels will be provided for by your coach
Competitors:
Come in early and perform before the WOD:
I. Back Squat – 6 sets of 2 @ 30X1; rest 2 min – 90-92% 1RM
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.