Warmup
cardio warm up - 400m jog or 3min of bike or row - 3rds 10 air squats, 5 jump squats, 10 push ups, coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep front squat
WOD
"Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed."
