170717 Monday

Day 1
WOD 170717

warm-up – Coach’s Choice

A1. 10 dumbbell chest press, rest to top of minute then A2
A2. 10 deadlifts @ 20X1 tempo, rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. EMOM 6:00
evens – hang power clean cluster, 3. 3. 3. – 5 hrpu @ dots
odds – 10 front squats 
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 80-90% effort
400m run
15 pull-ups/jpu/ring row
10 dumbbell push press, nte 50/35
D. post WOD recovery