Forge Fitness – WOD
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)