141222 Monday

Day 1
WOD 141222

warm-up – Coach’s Choice

A. build heavy hang squat clean in 10:00, rest 3-5min
B. accumulate 15 squat clean thrusters @ 55-60% of A, 1 rep @ :00, :20, :40 EMOM
-rest as needed-
C1. 12 db g2oh, total reps, alt arms, rest 20sec then C2
C2. AMRAP ring dips, rest 2:30 then back to C1, x 3
-rest as needed-
D. 5 sets @ 85% effort
20 shoulder to overhead – 75/45
60 double unders (100 singles)
1:00 rest