WARMUP:
Coaches Choice
STRENGTH/SKILL:
EMOM x 6
3 Slow Pull Cleans*
* 2-3 seconds for first pull
Performance Sport: complete reps at 75% 1 RM clean
Functional Athlete: complete reps at 60%/65% 1 RM clean
DEMO: https://youtu.be/GssGV7USgr4
* Today complete full SQUAT cleans!
WOD:
Performance Sport
12 Min AMRAP
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Functional Athlete
AMRAP 12
5 Seated Barbell Pull-ups
10 Overhead Squats (75/55)
15 Deadlifts (75/55)
