Day 3
WOD 150624
warm-up – Coach’s Choice
A. 5 x 1 heavy front squats, squat @ 0:00, 3:00, 6:00, 9:00, 12:00… perform 30sec side bridge R & L during rest periods
B. Choose a barbell complex cluster (B1 or B2)… what’s your essence?
B1 Complex – 1 heaving snatch balance + 1 hang snatch + 1 snatch = 1
1. 1. 1. 1. 1, rest 30sec @ dots, rest 2min after 5th set, x 3
B2 Complex – 1 power clean + 1 hang power clean + 1 hang squat clean = 1
1. 1. 1. 1. 1, rest 30sec @ dots, rest 2min after 5th set, x 3
C. Repeat C from 150114
For time @ 100% effort
500m row
50 burpees
150 double unders – OR – 50 box jumps – 24”/20”
D. post WOD flexibility – Coach’s Choice
