12-9-13


Warm Up: – G1: Coach led barbell warmup

G2: 100m row, 30 squats, 10 dips

Switch after barbell WU

Skill/Strength: – G1: Squat Cleans – 3 RM in 12 min

G2: MU practice (focus on false grip)

Switch @12 min mark

WOD: – 6 rounds for time:

6 MU (sub pull-up/dip/transitions)

6 Front Squats @ 75% Squat Clean 3RM

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