WARMUP:
Coaches Choice
STRENGTH/SKILL:
Week 1/8 Linear Progression
15 min Clock to Complete:
A. Establish a heavy 5 Deadlift (Leave some in the tank – i.e. you could have gone heavier. Form should be 100%)
B. 3 Sets Max Strict Pull Ups (at least 2 min rest between sets)
– If you have 1 strict pull up but less than 7, then do max strict and have partner assist to get 7 ea. round
– If no strict pull ups then find a band that allows for 7 in set 1
WOD:
“DT”
Performance
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Functional
5 Rounds:
12 Deadlifts(95/65)
9 Hang Power Cleans(95/65)
6 Push Jerks (95/65)
