Day 5
WOD 170616
Repeat WOD 170117
warm-up – Coach’s Choice
A. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t sets
rest to 10:00 on timer, then B
B. EMOM 5:00
snatch complex – 1 power snatch + 1 hang (squat) snatch + 1 (squat) snatch
-OR-
clean complex – 1 power clean + 1 hang squat clean + 1 squat clean
@ 15:00 on timer, start C
C. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t sets
rest to 25:00 on timer, then D
D. AMRAP 7:00 @ 90% effort… all barbells not to exceed 75/55
Choose a level within your skill set… don’t mix and match!
L1 – 10 g2oh + 5 pull-ups
L2 – 10 power snatch + 5 ctb pull-ups
L3 – 10 power snatch + 3 bar muscle-ups
E. post WOD walk + stretch
