220817 Wednesday

Day 3
WOD 220817
Repeat WOD 210818

Warm-up – Coach’s Choice

A. 1 set every 3min, x 5… build as you go… no failed attempts please
2 squat cleans + 4 front rack reverse lunges + 6 hang clean & jerks + 8 high box jumps
Rest to 20:00 on timer, then B
B. Choose a Test and Go For It!… all tests have 10min cap!
Test 1) 20 rope climbs for time
Test 2) 150 kb swings for time @ 24kg/16kg
Test 3) 2k row time trial
Test 4) 40 bar muscle-ups for time
Test 5) 100 pull-ups for time
C. post WOD recovery