REMINDER
No Elements Classes this Week
WOD
Extra) Weighted Pullups 5X4 – Heaviest Possible
Rest 2 minutes
1) Cleans – 5X3 – Work up to heavy set
Rest 5 sec between singles, Rest 2 min between sets
Focus on finishing the second pull, and then pulling under bar aggressively.
2) 9 minute AMRAP of:
3 Clean & Jerks (135/95 lb)
6 Toes to Bar
9 HR Push-ups
Competition Training – Test Week
1) 3 Attempts to establish max UB Double Unders
2) Establish Max UB C2B Pullups
You get one mulligan. Kipping allowed.
3) Bench Press – 6-8 sets to establish 1-RM
1X5@50%, 1X4@65%, 1X3@75%, 1X2@85%, 1X1@90-95%, 3X1@Heaviest Possible
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%.
4) Run 1 Mile for Time