220404 Monday

Day 1
WOD 220404

Warm-up – Coach’s Choice

A1. @ 0:00… 5 RFESS each leg (loaded)
A2. @ 1:30… AMRAP 30sec – strict/weighted/negative pull-ups
A3. @ 3:00… 6-8 seated dual dumbbell overhead press… rest to 5:00, then back to A1, x 3
Rest to 18:00… then B
B. Complete workload @ 90% effort… capped @ 12:00
10. 8. 6. 4. 2. – hang squat cleans @ 95/65
@ dots… execute:
6 bmu – OR – 12 pull-ups
15 wall balls
30 double unders/50 singles
C. post WOD recovery