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Main – WOD
No A/B group today. Everyone is on the same page. Trainers should scale the clean accordingly.
Warm-up
Metcon (No Measure)
3 Rounds
7 Reverse Wallballs
7 Power Jerks [bar]
7 Front Squats [bar]
Front Squat / Clean Mobility
Weightlifting
Squat Clean (3×3 – 5lbs more than last week. Same weight.)
Metcon
Metcon (AMRAP – Reps)
AMRAP 5 MIN @ 80% effort
3 Thrusters [95/65]
3 Toes 2 Bar
6, 6… 9,9… 12,12.. etc..
Rest 5 Minutes
Metcon (AMRAP – Reps)
AMRAP 5 MIN @ 80% effort
3 Clean & Jerk [95/65]
3 Knees 2 Elbows
6, 6… 9,9… 12,12.. etc..