150216 Monday

Day 1
WOD 150216

warm-up – Coach’s Choice

A. 4 x 1 squat clean + 2 thrusters + 3 push jerks, build each set, no failed reps
go @ 0:00, 3:00, 6:00, 9:00… rest to 10:00, then 30 burpees over bar AFAP
-rest as needed-
B. AMRAP 3:00 – jump rope + 3 burpees every stop or trip
-rest as needed-
C. 6 sets @ 80-90% effort
9 hang power snatch – 75/45
15 calorie row
9 wall balls
rest 2min