Day 3
WOD 201104
Warm-up – Coach’s Choice
A1. 60sec FLR… no rest, then A2
A2. 60sec wall sit… no rest, then A3
A3. 60sec overhead hold (bumper plate)… no rest, then back to A1, x 3
Rest 5min ater 3rd set, then B
B. EMOM 5:00 – 1 set of barbell complex… choose what feels good… build appropriately over 5 sets
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1 squat snatch
Rest 1 min after last set of emom, then C
C. For time… barbells @ 100% of “B”… workload capped @ 10:00
20 squat cleans – OR – 20 squat snatches
20 bar-facing burpees
100 double unders/150singles
D. post WOD recovery
