WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:30am

WOD
10 mins to work up to a heavy single Front Squat

30 min EMOM-
1st minute- 5 clusters (squat clean thrusters) 95/135
2nd minute- 7 chest 2 bar pull ups
3rd minute- 5 box jumps 28/32
Immediately followed be by
For time-
50 thrusters @ 35/45*
*unload “cluster” barbell

Extra Credit
1,000m row

Oly Extra Credit
2 pos. Clean (above knee/below knee)
6×1 @ 65%
(light technique work)
Then
Jerk dips
4×4
(heavy focus on staying upright)

CFPB Bootcamp
Strength
Front squats
Work up to a heavy set of 10(focusing on form)
Then drop weight and do 2 more sets of 10

Conditioning
5 rounds of
10 thrusters
10 pull-ups
250m row

IMG_3244.JPG