Strength
5 Min to Warm up to Working Weight
12 Min EMOM
Min 1 - 3 Power Cleans
Min 2 - 5 Front Squats
Each Round Increasing weight by 5lbs
Only increase weight if you can maintain solid form
Mod Key
P: Start with Barbell
RX: Start at 45% of 1RM FS
C: Start at 55% of 1RM FS
WOD
3 Rounds for Time
400 M Run/Row
5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 BWS
(17 Min TC)
Mod Key
P: 200 M Row/Run, Modified Pull Ups and Push Ups
RX: "As Prescribed"
C: Weighted Vest
Mobility
1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Pec Stretch