161109 Wednesday

Day 3
WOD 161109

warm-up – Coach’s Choice

A. 4 touch and go hang power snatches every 2min… all sets @ 80-90% 5RM
snatch @ 0:00, 2:00, 4:00, 6:00… @ 8:00, go to “B”
B. 5 sets @ 80% effort… capped @ 10:00
10 Rkbs – 24kg/16kg
bear crawl across room
walking lunge back to kb
30sec FLR
rest to 20:00 on timer, then C
C. 4 touch and go hang power snatches every 2min… build each set
snatch @ 20:00, 22:00, 24:00, 26:00
D. post WOD body maintenance