Day 3
WOD 170830
warm-up – Coach’s Choice
A. Primary Lift – Barbell Thrusters… unbroken reps
4. 4. 4. 4. 4.
20-30sec ring row hold @ dots… work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 15:00 on timer, then B
B. EMOM 5:00
2 hang power snatch (above knee) + 1 hang power snatch (below knee) + 1 power snatch
rest to 23:00 on timer, then C
C. AMRAP 7:00 @ 90% effort… barbells nte 95/65
15 bjsd/step-ups… nte 24”
12 pull-ups/jpu/ring rows
9 ohs – OR – 9 front squats
D. post WOD recovery = Coach’s Choice
