Day 5
WOD 140117
warm-up – Coach’s Choice
10:00 to build a heavy snatch (full squat snatch)
-take 5:00 to set up at 70%, and choose workload EMOM-
Athletes please choose workload where you will be able to have a sustained effort with zero failed minutes!
Choice #1
EMOM for 20:00 of:
on the evens – 150m row
on the odds – 3 unbroken hang snatches (yes, these are hang squat snatches)
@ 20:00…
AMRAP in 3:00 of:
burpee bar hops (these are not hand-release… lateral burpees, no hip extension required)
Choice #2
EMOM for 20:00 of:
on the evens – 2 rope ascents
on the odds – 3 unbroken hang snatches
@ 20:00…
AMRAP in 3:00 of:
burpee bar hops
