Forge Fitness – WOD
Strength
3 Position Squat Clean (3 sets @75% of 1RM Clean & Jerk)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
* Complete a set every 1:30 *
Push Jerk (3 x 3 @ 80% of 1RM Clean and Jerk)
Workout
Metcon (AMRAP – Rounds and Reps)
“Spicy Tuna Roll”
14-minute AMRAP
200m Run
2 rope climbs
15 Dumbbell Shoulder to Overhead (50s/35s)
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)