JoCAR and KFLEX
Warm-up: Coaches Choice
Strength: Snatch Grip Press
8 (4)5
2 count Tempo on the decent.
Use weight that lets you stick with the 2 count tempo.
You can push press or jerk the weight to the top.
WOD: COMPRESSED
9 min. AMRAP
300m/200m Row
5 Squat Cleans 70% 1RM
2 Rope Climbs
Icing: Skill work. You should have some time to work on one of your goats today