WOD

12-9-6-3

Warm-up
Warm-up
2 Laps
Inch Worm Down
Bear Crawl Back
Pendlay Warm Up

Weightlifting
Metcon (Weight)
Clean Complex 15 Min AMRAP
1 Power Clean+2 Front Squats+1 Jerk
Lift on the odd Minutes only
Add weight to get Heavy

Metcon
Metcon (Time)
12-9-6-3
Power Cleans 135/95
GHD’s
Front Squats 135/95
Pull Ups

RX+
Power Cleans 165/125
TTB
Front Squats 165/125
CTB

Metcon (Time)
12-9-6-3
Power Cleans 95/65
Ab Mat Sit Ups
Front Squats 95/65
Banded Strict Pull Ups

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