180226 Monday

Day 1
WOD 180226

warm-up – Coach’s Choice

A. EMOM 10:00
evens – 1 squat clean… build bar every set
odds – 4 pull-ups @ :00, :20, :40… OR… 2 muscle-ups @ :00, :20, :40
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 95% effort… barbell @ 70-75% of A
1 squat clean thruster
5 burpees over bar (lateral hops)
7 t2b
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 95% effort… barbell @ 55-60% of A
12 deadlifts
9 hang power cleans 
7 front squats
5 shoulder to overhead
D. post WOD recovery