Main – WOD

(No Measure)

Coach-led warm up

Clean and Jerk (3-3-3-3)

If you have been training the oly lifts for less than 6 mos, pull from the hang position (knees)

Metcon (AMRAP – Rounds)

12:00 AMRAP

3/3/3 -6/6/6 -9/9/9…

Kipping pull up
Goblet squat 53/35
Push up

(worm push ups do not count) go from the toes or knees.

Metcon (No Measure)

Breathing work
1 KB swing, 1 breath
2 KB swing, 2 breaths
3 KB swing, 3 breaths…continue until you reach 15 KB swings.
Unbroken is preferred.


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