210816 Monday

Day 1
WOD 210816

Warm-up – Coach’s Choice

A. 4 x 6/6 barbell split stance RDL… work every 3min
Rest b/t sets = 2 tgu @ moderate load – OR – 10 pvc overhead reverse lunges
(SSRDL @ 0:00, 3:00, 6:00, 9:00)
@ 12:00 on timer, start B
B. 5 x 1:00 burpees to target, rest 1:00 b/t sets
Rest 5min after 5th set, then C
C. AMRAP 5:00 @ 90% effort
Power cleans @ 100% of A
5 bjsd/step-ups EMOM, starting @ 0:00… nte 24”/20”
D. post WOD recovery