210609 Wednesday

Day 3
WOD 210609

Warm-up – Coach’s Choice
 
A. Squat Clean… 5. 4. 3. 2. 1 – work every 2min… build barbell accordingly
30 double unders/50 singles @ dots
Rest 5:00 after last set, then B… reduce barbells to 80% of A
B. 1 set every 3min, x 6
20sec Assault Bike sprint – OR – 20sec row sprint
3 hang squat cleans
2 burpees over bar
1 rope climb (1 floor to standing + 3 k2e on rope)
C. post WOD recovery