Warm up:
3 rounds for quality
- 5 strict pull-ups
- 5 GHD sit-ups
- 20 empty bar deadlifts
Strength:
Power Clean
5-5-5, 3-3-3, 1-1-1-1-1
Increase weight after each set. Form over weight!!
Metcon:
Partner WOD: Each partner completes each movement before moving on.
30 Min AMRAP of:
- 20 Cal Row
- 10 Toes to Bar
- 400m Run
- 20 Wall balls 20/14 lbs 10/9 ft target
- 200m KB Farmers carry 53/35 lbs
