Day 3
WOD 141015
warm-up – Coach’s Choice
Focus: Squat Clean Thrusters
Practice: Squat Clean Thrusters
Training: Barbell-Jump Rope-Barbell transitions
A. 12:00 to build a heavy 2 rep squat clean thruster (2 unbroken)
-rest 3:00, set up @ 75% of A.-
B1. 1 sc thruster + 25 du + 2 sc thrusters, rest 30 seconds
B2. 2 sc thrusters + 25 du + 3 sc thrusters, rest 30 seconds
B3. 3 sc thrusters + 25 du + 4 sc thrusters, rest 4:00, x 3
C. 3 x 15 ghd sit-ups – OR – 3 x 25 abmat sit-ups
D. 3 x 15 back extensions
notes:
-80 singles, sub for 25 du
