180806 Monday

Day 1
WOD 180806        

warm-up – Coach’s Choice

A. Front Squats – 4. 4. 4. 4. 4.
5 single arm db push press each arm @ dots… squat every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. AMRAP 3:00 @ 90% effort
5 clean & jerk… nte 115/75
7 t2b/k2e/hkr/abmats
9 bjsd… nte 24”
rest to 24:00 on timer, then C
C. AMRAP 3:00 @ 90% effort
5 bjsd
7 clean & jerk
9 t2b
rest to 30:00 on timer, then D
D. AMRAP 3:00 @ 90% effort
5 t2b
7 bjsd
9 clean & jerk
E. post WOD recovery