160408 Friday

Day 5
WOD 160408

warm-up – Coach’s Choice

A. 3 x 2 sets @ 90% effort… work @ 0:00, 4:00, 8:00
(2 sets capped at 2:30… barbells not to exceed 115/75)
3 muscle-ups – OR – 5-7 pull-ups
6 hang power cleans
9 front squats
rest = recovery row/bike until about 15:00 on timer… B starts @ 20:00
B. 3 x 2 sets @ 90% effort… work @ 20:00, 24:00, 28:00
(2 sets capped at 2:30… barbells not to exceed 115/75)
9 t2b/k2e/hkr
6 burpees over bar
3 squat clean thrusters
C. post WOD body maintenance