Main – WOD
Warm-up
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Weightlifting
1 Clean+1 Hang Clean+1 Jerk (5×1+1+1)
Metcon
Metcon (Time)
4 Rounds for Total Working Time
8 Hang Power Cleans (115/75)
15 Wall Balls (20/14)
Rest 1 minute
Rx+
4 Rounds for Total Working Time
8 Hang Power Cleans (155/105)
15 Wall Balls (20/14)
Rest 1 minute
Mobility
Barbell Quad Smash/Kettlebell Ankle Mobility