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211122 Monday

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Day 1
WOD 211122

Warm-up – Coach’s Choice

A. 1 set every 3:00, x 5… build bar each set
15sec sprint @ 100% effort (row/bike/ski)
1 squat clean
2 front squats
3 push jerks
15sec sprint @ 100% effort (row/bike/ski)
Rest an additional 3min after 5th set, then B
B. AMRAP 12:00 @ 90% effort
14cal/12cal row
10/10 db hang clean & jerks… nte 50/35
8 t2b
C. post WOD recovery

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