190304 Monday

Day 1
WOD 190304

warm-up – Coach’s Choice

A1. 3 overhead squats @ 42X1 tempo (sub back squat)… rest to top of minute, then A2
A2. 3-5 pull-ups @ :00, :20, :40… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 9:00 on timer, then B
B. Tabata Push-ups… 8 x 20sec on, 10sec off
rest to 16:00 on timer, then C
C. 3 sets @ 90% effort… capped @ 15:00
500m row/ski – OR – 25cal bike
16 db hang clean & jerk (8/8)… nte 50/35
12 t2b
D. post WOD recovery