140616 Monday

Day 1
WOD 140616

warm-up – Coach’s Choice

0:00, 3:00, 6:00
6 hang power cleans
notes:
-load to allow 6 consecutive reps
-focus on catching in a “ready to squat” position
-keep your feet in one spot

-rest to 10:00-

3 rounds of:
1:00 – 8 front squats as fast as possible @ 50% of your 1RM front squat + max box jumps w/step-down – 24”/20”
1:00 – rest

-rest to 18:00-

AMRAP in 7:00 of:
Level 1
10 burpees
20 hrpu
30 abmat sit-ups

Level 2
10 t2b
20 hrpu
30 double unders