|a) WARM UP:
From whiteboard to the end of the gym::
Part 1: STRICT PULL-UPS
Athletes are allowed to hang from the bar for as long as they would like (it does not need to be consecutive motion).
** scale modification – use a band. Record the band you use and make an attempt at a max set.
Part 2: BACK SQUAT
Taken from the rack, establish a 15-rep back squat for the day. This will be the third and final 15-rep test.
7 min AMRAP:
*On The Minute – 7 Heavy Wall balls (30/20–>10/9’ target)
This workout will start with the wall balls. At the call of 3-2-1 Go, the athlete completes 7 heavy wall ball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wall ball repetitions towards the total).
|d) ACCESSORY WORK:
|e) POST-WOD RECOVERY: