WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory: EMOM x 5, Bent Over Row, 3-3-3-3-3
BARBELL
Back Squat 20@60%, 10@65%, 5@70%
BODY-WEIGHT ONLY
20 cap / 3 Rounds
Row 500m
*rest as needed b/w sets
*score = combined times of the 3 attempts (rest time not included)
WOD – “Gwen”
Clean & Jerks, 15-12-9 unbroken reps for load / rest as needed b/w sets
*Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.
KICKER
For Time:
33 Burpees