FRIDAY

WOD

Strength:
1.) Push Press
5 x 4 (AHAP)

2.) Front Squat
3 x 3
(80 % of 1RM)

2.) Power Clean

5 x 2
(work up to a heavy touch and go double)

MetCon:
5 Minute AMRAP
600 m Run
Max Effort Thrusters (75/55)

Accessory Work (Done on your own):
Bench Press 10-10-10-10 (using heaviest weight per set)
Chin Up 8-8-8-8  (using heaviest weight per set)
Wall Sit 4 x 1:00
*Refer to 7/20 and increase weights