ALLIE and MOM
WARM-UP:
2 rounds of 200m Run followed by Clean Warm-up
Dynamic Stretch after the 1st round of Clean Warm-up
STRENGTH:
Squat Clean / Front Squat
(1+3) EMOM for 10 min.
Build weight
WOD: MISSFIRE
15 min. AMRAP
w/Partner
100 Single Unders
20 Clean and Jerk 135/95
100 Double Unders
20 Sandbag Clean 120/80
100 CrossOvers
UGO IGO format.
Scored Rounds and Reps
ICING:
Have a great weekend
KOT – VMO Squats 20 Reps