Group Warm up
Group Mobility
Strength
8×3 Front squat @ 90% of your 3 rep max – rest 2/3 minutes between your sets!
WOD ( Workout of the Day )
10 minute AMRAP
6 Squat Cleans
12 Single arm strict dumbbell shoulder press ( 6R/6L ) 55/35lb
36 Double unders
RX – 155/105lb Lv. 2 – 135/95lb Lv.3 – 95/65lbs
*Select a weight that you can hit quick singles with! Dumbbell shoulder press is single arm, perform all 6 with the right before moving to the left.
