200318 Wednesday

Day 3
WOD 200318

warm-up – Coach’s Choice

A. 5 x 5 unbroken hang power snatches + 10 burpees over bar (lateral)… build bar each set, work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. AMRAP 5:00 @ 80-90% effort
20 kb swings… athlete’s choice
20 t2b/hkr/medball abmats
40 double unders/50 singles
rest 2min, then C
C. AMRAP 5:00 @ 80-90% effort
10/10 db hang clean & jerk… nte 50/35
20 goblet squats w/db
40 double unders/50 singles
D. post WOD recovery