Main – Comp WOD
Metcon (Time)
Sprint WOD
3RFT
3 Cl
6 FS
9 STOH
95/65
Metcon (Weight)
Skillz and Drillz
E90S for 6 mins
3 split jerks with 3 sec pause in catch pos.
Can increase weight if successful with all three lifts with steady holds. Work on speed and drop.
Metcon (No Measure)
Strength
E90S for 15 mins (5sets of each)
Even – 2 Sq Cl
Odd – 6 Bent Over BB Row
Metcon (Time)
4RFT
20 WBs 20/14
15 BJs 24/20
10 SDLHP 95/65