Day 3
WOD 170809
warm-up – Coach’s Choice
A1. 10 alternating dumbbell curl & press… rest 30sec then A2
A2. 6-8 single leg RDL w/db… rest 30sec then A3
A3. 10 bjsd (athlete’s choice)… rest 30sec, then back to A1, x 3
rest to 12:00 on timer, then B
B. 3 sets… prepping for C… 1 set every 2min
@ 12:00, 14:00, 16:00
7-10sec AB sprint + 1-3 clean & jerks… building barbells… nte 155/105
rest to 20:00, then C
C. 30 clean & jerks for time… nte 135/95
**go as long as you can unbroken
**then cluster your way to 30 reps in singles, doubles or triples
after 30th rep, DO NOT FALL ON THE FLOOR!… go immediately to D
D. EMOM 3:00-5:00
10-15 air squats at recovery pace
E. post WOD recovery
