211103 Wednesday

Day 3

WOD 211103

Warm-up – Coach’s Choice

A. 1 set every 2:30, x 5… build bar as you go

1 squat clean + 2 front squats + 3 push jerks + 4 pull-ups + 5 t2b

Rest 3:30 after 5^th set, then B

B. AMRAP 5:00 @ 90% effort

50 kb swings… nte 24kg/16kg

30 bjsd/med ball step-ups… nte 24”/20”

Rest 4min, then C

C. AMRAP 5:00 @ 90% effort

30 burpees

50 wall balls

D. post WOD recovery