Thursday, 18 February WOD

Week 3, Day 18

Warm up: 3 rounds for quality with an empty bar

• 3 Muscle Cleans
• 3 Strict Press
• 3 Muscle Cleans
• 3 Front Squats
• 3 HSPU’s

Strength: Front Squat

• Alternating EMOM 12 Minutes
  • On the even minutes: 6 Front Squats 185/135 lbs
  • On the odd minutes: 13 Dumbbell Push Press 50/35 lbs
    • Athletes select loads for above

METCON: AMRAP in 8 minutes

• 20 Front Squats 95/65 lbs
• 20 Lateral Burpee Over Barbell
• 20 Front Squats 95/65 lbs
• 20 Burpee Box Jump 24/20 in
• 20 Front Squats 95/65 lbs
• 20 Burpee Box Jump Over 24/20 in