Forge Fitness – WOD
Strength
Clean (Heavy Single ( 10-12 min)
* rest as need btw sets)
Metcon (AMRAP – Reps)
Kang the Conqueror
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50/35 to 24/20”)
Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)
Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)