WOD – Sun, May 26
Warm Up
A Clean Complex (Weight)
Clean Pull + Hang Power Clean + Hang Squat Clean + Split Jerk
EMOTM x 10 minutes. 50-55% 1rm here. Focus on form and speed in the middle of your clean, accuracy of your jerk + foot work.
B (Time)
For time
100 Empty barbell curls (45/35lb.) Each time you put down the barbell you must do 10 WB pass situps 14/10#
100 Empty barbell curls (35/15lb.) Each time you put down the barbell you must do 10 WB pass situps 10/8#
Cool Down
3-5 minute bike or row
1:00 couch stretch each leg
1:00 pigeon each leg leg
1:00 passive bottom squat hold (toes forward, no shoes)
Coaches choice