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Main – WOD
Metcon (No Measure)
Row/AD 3 Min
3 Rounds
With an empty bar..
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Jerks
Pendlay Row Demo/Warm Up/Mobility
Weightlifting
Pendlay Row (5X5 – Build. Reset bar after each rep.)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Snatches [135/95]
4 TGU
30ft Handstand Walk (6-8 wall walks as scale)
Rest 5 Mintes
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Power Clean + Jerk [135/95]
4 TGU
30ft Handstand Walk (6-8 wall walks as scale)