Day 3
WOD 171129
warm-up – Coach’s Choice
A. 1 set every 2min for 4 total sets… build bar with practice mentality… work @ 0:00, 2:00, 4:00, 6:00
1 power clean + 2 hang squat cleans + 3 push jerks
rest to 10:00 on timer, adjust barbells for B
B. 1 set every 2min for 4 total sets… build bar with practice mentality… work @ 10:00, 12:00, 14:00, 16:00
1 power snatch + 1 hang snatch + 1 heaving snatch balance + 3 ohs
rest to 22:00 on timer, then C
C. AMRAP 10:00 @ 90% effort
power cleans @ 80% of “A” – OR – power snatches @ 80% of “B”
perform 1 rope climb – OR – 3 burpee pull-ups EMOM, starting @ 0:00
D. post WOD recovery
