Forge Fitness – WOD
Strength
3 Position Squat Clean (5 sets @ 60-70% of 1RM Clean & Jerk, E1:30)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
* Complete a set every 1:30 *
Push Jerk (3×1 @ 80-90% of 1RM Clean and Jerk)
Workout
Metcon (3 Rounds for time)
“Lemon Meringue Pie”
20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups
At 6:00:
15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups
At 12:00:
10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups
Cap at 18:00
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
Cooldown
Metcon (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)