C08012014

BASIC:

A. Back Squat 5×5

B. Pull-up 5.5.5

C. WOD

COMPETITOR:

A. Clean from high block 5 rep; rest 5 sec between reps; rest 3 min

B. . Snatch DL @40X0; 5.5.5

C. Clean Pull High Block 5.5.5

D. Pull-up 5.5.5.5

E. WOD

GOALS:

BASIC: Work up in weight on each, if using Wendler 5/3/1 follow % to exact numbers

COMPETITORS: @40X0 is 4 second from hip to ground.