Day 3
WOD 140306
warm-up – Coach’s Choice
lift stimulus: set up a barbell so you can use it for all 4 movements
0:00-1:00 – 10 unbroken deadlifts
1:00-2:00 – 10 unbroken sdhp
2:00-3:00 – 10 unbroken power cleans
3:00-4:00 – 10 unbroken hang squat cleans
@ 5:00…
30 burpee bar hops, 75-85% effort, unbroken (no score, just go for it unbroken!)
-rest accordingly-
8 rounds of:
1:00 – 4 alternating single arm dumbbell squat clean thrusters – 45/25 + 2 shuttle sprints (down & back = 1) + max effort burpees
1:00 – rest
score = total completed burpees
-notes-
-dumbbells must touch the floor each rep (4 total reps… R-L, R-L)
-shuttle sprint criteria: hands and feet must be behind change of direction point.
