THURS:

WU: “Junkyard dog”

SS:   In 16 min, Find a 1RM Clean & Jerk

            (If you happen to power clean, you’ll be forgiven. Just remember the goal is to set a new PR, and that getting under it faster and lower rather than relying solely on strength will make this exponentially easier.)

 

METCON: “Little Laura”

12-9-6

Back Squat (225/155)

Deadlift (315/225)

Burpees

**Racks are allowed and recommended for Back Squat. Warm up responsibly.**

(Original “Laura” is:

Back Squat (315/225)

Deadlift (415/315)

Burpees)

 

ACC: 3×10 Kip Swings

COOL: Frog & Pigeon