180719 Thursday

Day 4
WOD 180719

warm-up – Coach’s Choice

A. 1 set every 2min for 3 total sets… (0:00, 2:00, 4:00)
1 power clean + 10 push press + 5 high box jumps
(focus is on push press, unbroken reps… load each set)
rest to 10:00 on timer, then B
B. EMOM 10:00
evens – 10 dumbbell deadlifts
odds – AMRAP 30sec – strict pull-ups/ring rows
rest to 25:00 on timer, then C
C. 1 set for time… @ high intensity
55 heavy kb swings… perform 5 burpee box jumps (24”/20”) every break in your swings
D. post WOD recovery