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Components

Metcon

Settings

WOD

Wednesday

Warm-up

1 ROUND
30 Mountain Climbers
20 Lateral Jumps Over the Bar
10 Burpees

Into…

2 ROUNDS
10 Deadlifts
8/8 Elbow Punches
6 FR Lunges
4 Front Squats

Strength

Metcon (Weight)

EVERY 1:30 FOR 6 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean

*Increase weight each set. Keep weight moderate.
**Pause for :02 above knee then continue the lift.

Workout

Metcon (Time)

5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders

-12:00 Cap-

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