Day 4
WOD 170713
warm-up – Coach’s Choice
A. EMOM 8:00
evens – choose a barbell complex you love!
3 power cleans + 2 front squats + 1 shoulder to overhead
or
1 power snatch + 2 hang squat snatches + 3 ohs
odds – 5 high box jumps
(A1. primary lift make-up… 3 x 10, unbroken reps… rest = 200’ farmer’s carry… work @ 0:00, 3:30, 7:00)
rest to 15:00 on timer, then B
B. AMRAP 3:00 @ high intensity… barbells @ 100% of A (A1)
9 deadlifts
7 burpees over bar
5 t2b/k2e/hkr
rest to 19:00 on timer, then C
C. AMRAP 3:00 @ high intensity
9 t2b/k2e/hkr
7 deadlfits
5 burpees over bar
rest to 24:00 on timer, then D
D. AMRAP 3:00 @ high intensity
9 burpees over bar
7 t2b/k2e/hkr
5 deadlifts
E. post WOD recovery
