191209 Monday

Day 1
WOD 191209

warm-up – Coach’s Choice

A1. 3 x 1 set every 2:30 of:
5 unbroken power cleans @ 80% of 6RM (from 191203) + 15 wall balls
(work @ 0:00, 2:30, 5:00)
A2. 3 x 1 set every 3min of:
5 unbroken power cleans + 15 walls balls
build bar each set… establish 5RM
(work @ 8:00, 11:00, 14:00)
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ 80-90%
5 strict pull-ups/ring rows
10 step-ups (24”/20”)
15 strict press… empty barbell
20 double unders/singles
C. post WOD recovery