160829 Monday

Day 1
WOD 160829

warm-up – Coach’s Choice

A. EMOM 5:00
3 touch-n-go clean & jerk… build bar each set
rest to 10:00 on timer, then B
B. Choose a workload that feels good in your belly, and complete @ high intensity… barbells set @ 100% of A
Option 1:
12. 9. 6. 3.
pull-ups… perform 1 clean & jerk + 5 burpees over bar @ dots
finisher = 50 bjsd – 24”/20”
Option 2:
9. 7. 5
bar muscle-ups… perform 1 clean & jerk + 5 burpees over bar @ dots
finisher = 150 double unders
C. post WOD body maintenance