Day 1
WOD 131202
warm-up – Coach’s Choice
(see levels… barbell levels are the same for the strength segment & the 21-15-9)
0:00-1:30 – 20 snatch grip deadlifts, 1:30-3:00 – 5 hang power cleans
3:00-4:30 – 15 snatch grip deadlifts, 4:30-6:00 – 10 hang power cleans
6:00-7:30 – 10 snatch grip deadlifts, 7:30-9:00 – 15 hang power cleans
9:00-10:30 – 5 snatch grip deadlifts, 10:30-12:00 – 20 hang power cleans
L1 – 95/65
L2 – 115/75
Rx’d – 135/95
SK – 165/115
-rest 3:00-5:00-
For time:
21-15-9
back squats (no racks)
-choose one of the following options, and perform after each set-
Option 1: 3 rope ascents
Option 2: 150m row
Option 3: 50 double unders
