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Main – WOD
Warm-up
Metcon (No Measure)
Row/AD ~ 500M
2 Rounds
5 Deadlifts
5 Front Squats
5 Power Cleans
5 Push Presses
Clean + Jerk Technique & Mobility
Weightlifting
Clean and Jerk (Power Clean, Not Squat. 80%+ 4X3, 3@90%, 3@80%)
Metcon
A: Metcon (Distance)
Chose One of today’s two options. The row in this Metcon (A) or the Airdyne (B) below. Please choose wisely. What you use today you will have to repeat on over several sessions for the next 6-8 weeks (super fun!!)
1 Min Max Meters on the Rower
Rest 6 Min
x3
Record Total Meters
B: Metcon (Calories)
1 Min Max Calories on the Airdyne
Rest 6 Min
x3
Metcon (No Measure)
5-10 Minutes of HS Hold / Walk Practice