Day 3
WOD 190213
warm-up – Coach’s Choice
A. Choose a complex you Love, and execute 1 set every 90sec, for 7 total sets
(0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00)
1 power clean + 1 hang squat clean + 1 squat clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 2 ohs
rest to 16:00 on timer, then B
B. AMRAP 10:00 @ 80-90% effort… barbells @ 100% of “A”
calories – row/bike/ski
1 squat clean & jerk – OR – 1 squat snatch EMOM… starting @ 0:00
when timer gets to 10:00, start C
C. 5 sets for time… 5:00 cap!
5 pull-ups
10 push-ups
15 air squats
D. post WOD recovery
