Main – WOD
(No Measure)
-Coach Led Warm Up
-Med Ball Clean Progression with coach
Clean and Jerk (3-2-1-1 (from the Knees))
Rest 2:00 after each set
Front Squat (10-5-3-1-1)
10 @ 50% 2:00
5 @ 65% 2:00
3 @ 75% 2:00
2 @ 85% 3:00
1 @ 95% 4:00
1 @ PR attempt
Metcon (AMRAP – Reps)
10:00 Amrap
Run 200m (or) row 250m
20 Med Ball Cleans
Score total Medball Cleans
