160201 Monday

Day 1
WOD 160201

warm-up – Coach’s Choice

A. EMOM 5:00
3 thrusters… build your bar over the 5 sets
no rest between A & B
B. EMOM 10:00… barbell is at 100% of A
1 power clean + 1 front squat + 1 push jerk + 3 burpees over bar
rest to 25:00 on timer, prep for C… barbells not to exceed 75/55
C. AMRAP 8:00 @ 80-90% effort
9 pull-ups – OR – 5 muscle-ups (bar or rings)
12 bjsd… boxes not to exceed 30”
15 ohs
D. post WOD body maintenance