210517 Monday

Day 1
WOD 210517

Warm-up – Coach’s Choice

A1. 8 RFESS each leg… load is athlete’s choice… rest to top of minute, then A2
A2. Pull-up/ring row cluster – 5. 4 .3. 2. 1 – rest 10sec @ dots… rest to 3:00, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
Rest to 13:00, then B
B. AMRAP 7:00 @ 90% effort
30 double unders/50 singles
15 barbell ground to overhead… nte 75/55
rest 3:00, then C
C. AMRAP 7:00 @ 90% effort
15 bjsd… nte 24”/20”
30 db power snatch… nte 50/35
D. post WOD recovery