210623 Wednesday

Day 3
WOD 210623

Warm-up – Coach’s Choice

A. EMOM 8:00
Evens – hang power snatch cluster – 5. 4. 3. – step over bar @ dots… nte 75/55
Odds – 1-2 rope climbs (sub = x 2, floor to standing + 2 k2e)
Rest to 10:00, then B
B. EMOM 8:00
Evens – 1 deadlift + 1 power clean + 1 front squat + 1 push jerk (build bar each set)
Odds – AMRAP 30sec – hanging abs
Rest to 20:00, then C
C. EMOM 10:00
1 squat clean thruster @ 100% of “B” + 1 rope climb
D. post WOD recovery