JP CrossFit – WOD

Stimulus

lift, sprint

Metcon (Weight)

E3mom for 7 rounds

3 power cleans tough-n-go
Build in weight across sets. If you have a real heavy clean, plan to start your first set at around 60%

Metcon (AMRAP – Reps)

AMRAP 1

power cleans @ 75% of heaviest set
pop the top and light the fuse. You should be able to chain abour 4-5 reps at least and aim for at least 10 in that min.