Forge Fitness – WOD

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Strength

Squat Clean and Jerk (12 min EMOM:)

Set 1-3: 2 Cleans + 1 Jerk @ 80%

Set 4-6: 1 Clean + 1 Jerk @ 85%

Set 6-9: 1 Clean + 1 Jerk @ 90%

Workout

Metcon (3 Rounds for time)

On a running clock:

0:00- 6:00

21-15-9

Wall balls 20/14#

Pullups

6:00- 11:00

15-9-6

Wall balls

Pullups

11:00- 15:00

9-6-3

Wall balls

Pullups

Modifications:

– ring rows

WORKOUT OF THE DAY