Tuesday

Pre Warm-Up

**Crossover symmetry**

+

3 rounds 

10 KBS

5 inchworms 

10 sit-ups 

 

 

Warm-Up

C&J Drills 

 

 

Strength

A.) OTMx12 

1 Clean & Jerk 

*Goal = go have and lift well! 

 

 

B.) Front Squat 

4×3 @ 75%+ – Tempo = 3-3-3

 

 

WOD 

For Time – 12min cap 

50 Thrusters @ 45/35

40/30cal on AB

30 Pull-Ups 

 

 

Cool Down

1.) 5min row 

2.) Foam roll quads 

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