WOD – Sat, Dec 20

STRENGTH
Back Rack Lunge (3×5/5, across

GOALS + GUIDANCE: Start at a heavy weight (8.5/10 effort) for the first set of lunges, and maintain for the final two sets, taking 2:30 rest. Do all 5reps on one side then switch and do the other side.)

CONDITIONING
“Young + Dumb + Broke” (AMRAP – Rounds and Reps)

AMRAP 15
15/12 Cal Row
15 Hang Power Cleans

MCx: 135/95
MAx: 12/9, 115/75
MVx: 9/6, 75/55

GOALS + GUIDANCE: Row the 15/12 cals in :60 or less. Then, choose a weight for the hang power cleans that you can cycle for at least 8-10 reps before having to break up the set, or do them unbroken. Target 4-5 rounds.