Crossfit

A) Front squat 4-5 sets x5 reps
Start @70% + ascend in weight as form allows
B) 10 minute EMOM:
min 1-5: 7-10 unbroken hang power cleans
Min 6-10: 7-10 unbroken push jerks (135/95lb)

Rx-Plus
155/105lb

WOD Notes

Today is all about the barbell! The strength piece will include some heavy front squats. Then for the metcon piece, the goal is to practice efficient barbell cycling at a moderate weight. Aim for consistency across all reps. Due to the high volume of reps, the heart rate will ramp up quickly.