180730 Monday

Day 1
WOD 180730

warm-up – Coach’s Choice

A. 8 x 4 unbroken power cleans
4. 4. 4. 4. – all sets @ 75%-85% of 5RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:00
4. 4. 4. 4. – build bar to 4RM… 15 wall balls @ dots… clean @ 8:00, 10:30, 13:00, 15:30
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ 90% effort
10 db g2oh, total reps, alternate arms… nte 50/35
15 burpee box jump overs
C. post WOD recovery