Day 1
WOD 200608
warm-up – Coach’s Choice
A. 1 set every 3min, x 5
5 snatch grip deadlifts + 5 hang power snatches + 5 ohs
(use clean grip, hand power cleans and front squat as modification)
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
10 med ball cleans
15 burpees
10/10 single arm db push press
C. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell, use db or kb and execute same movements and rep scheme
B. if no med ball, do jump squats
OutDoor WOD 200608
Equipment needed: db or kb, med ball
A. 1 set every 3min, x 5
right side – 3 deadlifts + 4 hang split snatches + 5 split stance db press
left side – 3 deadlifts + 4 hang split snatches + 5 split stance db press
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. AMRAP 12:00
10 med ball cleans
15 burpees
10/10 single arm db push press
C. post WOD recovery
