160330 Wednesday

Day 3
WOD 160330

warm-up – Coach’s Choice

A. EMOM 8:00
evens – 3 squat cleans
odds – 5 front rack step-ups each leg… keep foot on the box, do 5 right, then 5 left… 12”
rest to 10:00 on timer, then B
B. EMOM 8:00
evens – 3 snatches – athlete’s choice… power or squat
odds – 6 front rack lunges, total reps, alt legs
rest to 25:00 on timer, then C
C. 5 sets @ 80-90% effort… barbells not to exceed 105/70
200m row
12 bjsd – 24”/20”
7 clean & jerk
rest 1min b/t sets
D. post WOD body maintenance