WOD
Strength:
Back Squat
5-5-5-3-3-3
Up to 85% 1RM
Metcon:
AMRAP in 10 minutes:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
DB load based off the jerks most likely. Don’t go too light.
WOD
Strength:
Back Squat
5-5-5-3-3-3
Up to 85% 1RM
Metcon:
AMRAP in 10 minutes:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
DB load based off the jerks most likely. Don’t go too light.