Warm Up: – AMRAC 4
20 walking lunges
10 burpees
5 strict pullups
Then; 5 min barbell warm-up
Mobility – 8 min banded stretching / smashing
Strength: – E:90 sec for 12 min
1 Squat clean + 2 sec hold in receiving position
WOD: – Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
