METCON
100 Wallballs
50 Burpees
100 Swings
50 Box Jumps
100 Sit ups
50 Cal Row
16 min EOMOM (8 rounds total)
3 Dead Lift
3 Power Clean
(increase weight every 2 rounds, score is the last 2 rounds)
15 min AMRAP
3 Bar MU (9 pull ups, 9 dips)
15 Clean & Jerk (75/50)
75 DU (150 Singles)
Technique Focus: Overhead Squat
Gradually increasing weight to greater than what is to be used in the WOD (10 min)
“Nancy”
5 rounds
400m Run
15 OHS 95/65
