7/17/17

Workout of the Day
1. Skill (15:00-22:00)
Squat Clean

2. WOD (35:00-55:00)
For time:
100 Double Unders
50 Handstand Push-ups
25 Squat Cleans (185/125)
50 Pull-ups
100 Double Unders

3. COOL DOWN (55:00-60:00)
25 Slow Air Squats
20 Pass Throughs
15 Rollover V-sits

Optional Accessory Work:
1) 4×10 reps DB Floor Press
rest 60 seconds between sets

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
The goal of today is to come in under 15 minutes. If you are proficient at HSPUs, consider doing them instead of the DB press to get a more intense shoulder load today. Make sure each set of DUs doesn’t take more than 2 minutes, and 100 speed-steps would be a great scale for those still working on DUs. The squat clean should be heavy, but not maximal. Fast cycle of singles or doubles is the ideal “pace vs. load” balance.