Warm up: Coach’s Choice
Strength: Clean – 1 Clean EMOTM for 10 Minutes
Stimulus/Focus: These are full squat cleans. Use 90% for all lifts. Lift on a one-minute clock.
WOD: 12 Minute AMRAP
9 Front squats (95/65)(65/45)
6 Burpees Over the Bar (Bar Facing)
3 Bar Muscle Ups
Stimulus/Focus: Squat clean the first rep each round. Complete squats unbroken. Move fast on the burpees. If not doing bar muscle ups, make sure to find a challenging scale. Aim for seven rounds.
Cool Down: Tabata Side Plank Holds