Day 3
WOD 180516
warm-up – Coach’s Choice
A. 1 set every 90sec for 6 total sets… (choose a complex you love)
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1 pause ohs
(work @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30)
rest to 10:00 on timer, the B
B. AMRAP 5:00 @ high intensity
1 squat clean – OR – 1 squat snatch @ 100% of A
3 burpees over bar (lateral hops)
5 bjsd… nte 24”
rest to 20:00, then C
C. 10 sets @ 80-90% effort… capped @ 10:00
5 t2b/k2e/hkr
10 kb swings… nte 16kg
15 double unders
D. post WOD recovery
