Group Warm up
Group Mobility
Strength
8×3 Front squat @ 80% of 1rm – rest 2:00 between triples.
WOD ( Workout of the Day )
"Starter coat"
3 Rounds for time:
11 hang power cleans (135/95lb)
22 Wall ball shots (20/14lb)
33 American KB Swings (53/35lb)
( 15 minute time cap )
EXTRA: 5 x 5 weighted pull ups / pull up progressions.
