141215 Monday

Day 1
WOD 141215

warm-up – Coach’s Choice

A1. 10 back squats @ 20X0, use same weight for all 3 sets & maintain tempo,  rest 30sec then A2
A2. hrpu cluster 10. 10. 10 rest 10sec @ dots, rest 1:00 then back to A1, x 3
-rest as needed-
B. EMOM 5:00
1-2 power cleans (build to heavy single in 5:00), rest 2:00
C. 3 x 10 unbroken power cleans @ 65% of B, rest 90sec between sets
+
3 sets @ 90% effort
30sec – box jump w/step-down – 24”/20”
30sec – burpees
30sec – kb swings – 24kg/16kg
rest 90sec