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Main – WOD
Members competing on Saturday should do Front Squats without the pause at 80% of what they think they will get on Saturday. Then they should row at a conversational pace for 20 minutes, stopping every 5 minutes to do 3 bar lateral burpees and 3 clean and jerks at 95/65
Warm-up
Metcon (No Measure)
2 Rounds
Row 250M
10 Med Ball Cleans
5 Pull Ups
Front Rack / Front Squat Mobility
Weightlifting
Paused Front Squat (3×5 5 second pause. 5 lbs more than last time.)
Metcon
Metcon (AMRAP – Reps)
EMOM 20 Min
EVEN 3 x Snatch [155/135]
ODD 3 x Muscle Up
Feel free to do Bar Muscle Ups
RX+ = strict MU’s
# of reps for score should be “1”. write what hurt the most / what was the hardest in the comments.