Day 4
WOD 170720
warm-up – Coach’s Choice
A. 5 x 10sec AB sprints @ 100% effort… sprint every 2min
(0:00, 2:00, 4:00, 6:00, 8:00)
(A1) Primary Lift – Thruster
3 x 10, unbroken reps… rest = 200m run @ 70-80% effort
work @ 0:00, 3:30, 7:00
rest to 15:00 on timer, restart clock, then B
B. EMOM 8:00
evens – 3 touch-n-go clean & jerks + 3 burpees over bar
odds – 10 tempo squat therapy squats w/10# counterweight
@ 10:00 on timer, hit C @ max effort
C. 5 sets @ 100% effort
1 squat clean @ 100% of B
5 burpees over bar
7 t2b/k2e/hkr
D. post WOD recovery
