WARMUP:
Coaches Choice
STRENGTH/SKILL:
3 Sets
5 Double Pause Sumo Deadlift*
Performance Sport (@ 65% 1RM deadlift)
Functional Athlete (@ 50% 1RM deadlift)
* Pause immediately off the floor and again right below the knee for 2 seconds.
3 Sets
5 Power Shrugs*
Performance Sport (from rack @ 70-75% 1RM deadlift)
Functional Athlete (from rack @ 60% 1RM deadlift)
* Pause and hold for 2 second count.
WOD:
Performance Sport
“16.1”
20 Min AMRAP
25 Ft. Overhead Walking Lunges (95/65)
8 Bar facing Burpees
25 Ft. Overhead Walking Lunges (95/65)
8 Chest-to-Bar Pull-Ups
Functional Athlete
“16.1”
20 Min AMRAP
25 Ft. Front Rack Walking Lunges (45/35)
8 Bar facing Burpees
25 Ft. Front Rack Walking Lunges (45/35)
8 Jumping Chin-Over-Bar Pull-Ups
