Day 1
WOD 210510
Warm-up – Coach’s Choice
A1. Choose a complex that feels good in your belly
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1 squat snatch
Rest to top of minute, then A2
A2. Execute workload @ 90% effort
6 db power snatch, total reps, alternate arms… nte 50/35
4 burpees over db, lateral hops
2 high box jumps
Rest to 3:00 on timer, then back to A1, x 4… build complex accordingly… no failed attempts
Rest to 15:00, then B
B. 3 sets @ 90% effort… capped @ 15:00
400m run (sub 500m row/ski, or 1000m bike erg)
21 kb swings… nte 24kg/16kg
12 pull-ups
C. post WOD recovery
