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.
