Tuesday

Pre Warm-Up

3 Rounds 

10 thrusters w/ empty barbell 

10 lunges 

5 inchworms 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) OTMx9

1 Clean & Jerk 

*Goal = Increase load since time is going down 

 

B.) Front Squat 

4×3 @ 75% – Tempo = 3-3-3 

*65% if 1RM is above 275/175

 

WOD

For Time – 14min cap 

40/25cal on AB

80 DU 

40 WB @ 20/14

80 DU 

 

Cool Down 

1.) 3min ski erg 

2.) 3 rounds 

10 pass through 

30sec foam roll t-spine 

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