Strength
15 Min EMOM: start @ roughly 60% 1RM, adding weight every set of 3 up to roughly 80% 1RM for the last 3 mins
1st Min: 3 Touch and go squat cleans
2nd Min: 2 Touch and go squat cleans
3rd Min: 1 Squat Clean
WOD
4 Rounds of:
4 Min AMRAP:
15 WB (20/14)
30 Medball Cleans (20/14)
ME Calorie Row for remainder (score is total meters rowed from all 4 AMRAP’s)
-3 min rest-
Fit WOD
20min AMRAP
15/10 Cal AB
10 Slam Ball Clean Thrusters (20/15)
15 Hollow Rocks
20 Russian Twists (20/15)
