Day 5
WOD 210730
Repeat WOD 200731
warm-up – Coach’s Choice
A. EMOM 5:00… build your complex
minute 0-1… 5 deadlifts
minute 1-2… 1 deadlift + 4 hang squat cleans
minute 2-3… 1 deadlift + 1 hang squat clean + 3 hang power clean & jerks
minute 3-4… 1 deadlift + 1 hang squat clean + 1 hang power clean & jerk + 2 shoulder to overhead
minute 4-5… 1 deadlift + 1 hang squat clean + 1 hang power clean & jerk + 1 shoulder to overhead + 1 thruster!
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ aerobic flow pace… barbells @ 100% of “A”
1 rep of barbell complex (last minute)
3 burpees over bar (lateral hops/steps)
5 pull-ups/ring rows/muscle-ups (ring or bar)
200m run
C. post WOD recovery
