GROUP PREP
2 minutes cardio
1 minute jump rope
10 Air Squats
10 Worlds Greatest
10 Banded Side Steps
Barbell Warmup + Power Clean + Squat Clean + Push Jerk + Split Jerk
STRENGTH
*New strength cycle starts today. We will be working off of your actual max, NOT your training max
Back Squat
5-3-1-3-5 @ 65-75-85-75-65%
Front Squat
5-5-5 at a moderate to heavy weight
WOD
10 min AMRAP
3 Clean and Jerks 175/125
21 Air Squats
42 Double Unders
*Squat cleans are allowed. Scale up or down as needed – this should be a heavy clean and jerk for you.
NOT OPTIONAL POST WOD
10 minutes moderate cardio – coach will start the clock
MOBILITY
Foam Roll Quads
CrossFit Reserve 