A. Chin-up COVP 5×3
B. Back Squat 3×5
A. Pull-up 1RM
B. Back Squat 8 sets @ 80% max
C. 6 x 10 strict T2B
[wod date=”2014-5-9″ sections=”all” leaderboard_length=”3″ ]
BASIC: that means chin must go inside bar! Work 5 sets of heavy 3 rep!
COMPETITOR: Find 1rm, keep log of this with notes of if it back and/or arm weakness.
SKILL: Pick movement you need work on, coach will show basic idea and then go around working during lifts. You should pick same movement as last week.
WOD: Scale to Push-ups, cannot scale weight of bench if you cannot crush push-ups. The squat clean should get heavy after 45 seconds, but keep grinding. You will have a big rest at end so push hard each round.