Did you read about Coach Heather’s knee surgery? Do it…
A. Weightlifting:
12min to 10RM Clean
In this piece, you will have 12min to establish a 10RM clean. Kicker – you get just 3 attempts!
Yes, full clean.
Yes, must be cycled.
No, cannot stop at ground.
Shoot for something in the 60-75% of your 1RM.
B. MWOD:
Pick your favorite front rack mobility and DO IT!
C. WOD:
With a 12-min running clock –
1min cleans (135/95)
1min push jerks
2min cleans
2min push jerks
3min cleans
3min push jerks
*Score is total reps!
D. Post-WOD Recovery:
Foam Roll Quads – 2min ea side
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