Tuesday WOD

Warm-up
Warm-up
3 min steady pace – Row/Bike/Ski

4 min Foam Roll –
– T-Spine Extension
– Glutes/Hamstrings

Group Barbell Warm-Up – 3x
– 5 DL
– 5 Hang PC
– 5 FS
– 5 PP

Strength
2 Power Clean + 1 Squat Clean + 1 Jerk (7×1 – Ascending)
Find 1RM of complex

Athlete must hold on to bar for entire complex
– no drops between power cleans/squat clean, etc.

Metcon
Metcon
AMRAP 5 minutes of:
8 Hang Power Cleans 95/65
4 Burpees, lateral over bar

Rest 3 minutes & repeat.