Day 1
WOD 210118
Warm-up – Coach’s Choice
Choose a complex you love!
A. 1 set every 90sec, x 5… build bar as you go
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1 squat snatch
Rest to 10:00, then B
B. Complete workload for time… barbells @ 100% of A
1 squat clean – OR – 1 squat snatch + 5 bar-facing burpees
1 squat clean – OR – 1 squat snatch + 4 bfb
1 squat clean – OR – 1 squat snatch + 3 bfb
1 squat clean – OR – 1 squat snatch + 2 bfb
1 squat clean – OR – 1 squat snatch + 1 bfb
C. Active Recovery – 5min row/bike/ski @ Z1
@ 20:00 on timer, start D
D. Repeat B in reverse order
1 bfb + 1 barbell
2 bfb + 1 barbell… and so on
E. post WOD recovery
