Forge Fitness – WOD

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Strength

Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM)

Front Squat (3-2-1-1-1 (build up in weight))

Workout

Metcon (Time)

“Up and Over”

3 rounds for time:

20 Chest to Bar

20 Box Jump Over 24/20″

30 Alternating V-Ups

-Then-

100ft Front Rack Lunge (135/95)

Target time: 12-14 minutes

Time cap: 16 minutes

Cooldown

Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Accessory

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