Day 1
WOD 150112
warm-up – Coach’s Choice
A. 3 x 3 ohs @ 75-85% 1RM, maintain 31X1 tempo, squat @ 0:00, 2:00, 4:00
B. 3 x 6 oh lunges @ 55-65% 1RM ohs, total reps, alt legs, lunge @ 7:00, 9:00, 11:00
C. 3 x 3 segmented snatch deadlift @ 75-95% 1RM snatch, 2sec pause @ 1”, kneecap, mid-thigh and full extension
deadlift @ 15:00, 17:00, 19:00
-rest as needed, prep for conditioning segment-
D1. AMRAP 1:00 @ 90% effort
pull-ups within your skill set, or ring muscle-ups, or bar muscle-ups
rest 1min, then D2
D2. AMRAP 1:00 @ 90% effort
burpees
rest 1min, then D3
D3. AMRAP 1:00 @ 90% effort
10 kb swings – 24kg/16kg
15 box jumps w/step-down – 24”/20”
rest 1min, then back to D1, x 2
