Day 1
WOD 170403
warm-up – Coach’s Choice
A. 3 x 5 pause thrusters… work every 3min… finish heavier than 170327
-hold bottom of thruster for 3sec
-hold overhead position of thruster for 3sec
work @ 0:00, 3:00, 6:00… perform 30sec SB each side during rest periods, and after 3rd set
rest to 10:00 on timer, then B
B. EMOM 5:00… barbell @ 100% of “A”
1 power clean + 1 hang squat clean + 1 clean & jerk
rest to 20:00 on timer, then C
C. Perform 3 sets @ 90% effort… workload capped @ 10:00
6 wall climbs – OR – 20 hrpu
20 pistols – OR – 50 air squats
15 kb swings… not to exceed 32kg/24kg
D. post WOD stretch
