Day 4
WOD 150115
warm-up – Coach’s Choice
extension of warm-up should build to A
A. EMOM 5:00
1 deadlift + 1 hang squat clean + 1 power jerk
-use same weight for all 5 sets
-5:00-8:00 easy spin on rower or AD
-rest 2min, add 5-10lb to barbell, then B… @ 10:00 on timer
B. AMRAP 5:00
1 deadlift + hang squat clean + 1 power jerk
-rest exactly 5min, then C-
C. 6 sets @ 90% effort
10 shuttle sprints
-sprint @ 0:00, 2:00, 4:00, 6:00, 8:00, 10:00
-if two groups, run every minute until each group gets 6 sets of 10 shuttle sprints
