Day 1
WOD 171120
warm-up – Coach’s Choice
Choose a complex you love, and build a bar
A. EMOM 5:00… build bar each set
Option 1:
1 power clean + 1 hang squat clean + 1 clean & jerk
Option 2:
1 power snatch + 1 hang (squat) snatch + 1 (squat) snatch
rest to 10:00, then B
B. Complete workload for time… 90% effort… barbells @ 100% of final set of “A”
1. 2. 3. 4. 5. 4. 3. 2. 1.
squat cleans – OR – (squat) snatches
@ dots:
5 pull-ups/jpu/ring rows
10 strict push-ups
15 air squats
C. post WOD recovery
