Monday, September 8th

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