C06172014

BASIC:

A. Deadlift 5×1

B. Box Jump OTM 10; 2 jumps @ 90% of 1rm

C. WOD

COMPETITOR:

A. Snatch from high block 5 rep; rest 20 sec between reps

B. Deadlift 5 AHAP

C. Snatch Pull High Block 5.5.5

D. Pull-up 5.5.5.5.5

E. 5 Hang Power Clean TnG, 30 second Airdyne; rest 4-6 min x 5sets

GOALS:

BASIC: If you follow wendler go add in max effort after. reload next week

COMPETITOR: Keep grinding you guys, start building upper back strength with pull-ups