Forge Fitness – WOD
Strength
Clean
3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Grip Deadlift
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *
Workout (AMRAP – Reps)
Giant River Otter
15 min AMRAP
15/12 Calorie Bike Erg
10 Thrusters (75/55)
15/12 Calorie Bike Erg
8 Thrusters (95/65)
15/12 Calorie Bike Erg
6 Thrusters (115/75)
15/12 Calorie Bike Erg
4 Thrusters (135/95)
15/12 Calorie Bike Erg
Max Squat Clean Thrusters (155/105) in the remaining time
* Score is total reps of Squat Clean Thrusters at (155/105).
Target number of Squat Clean Thrusters: 24+ reps
Minimum number of Squat Clean Thrusters before scaling: 15 reps