Skill:
Med-Ball Clean Progression
3x10 Full Med-Ball Clean
Strength:
Back Squat
**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x5@80%ww
WOD:
4 Rounds x3 min AMRAP
200m Sprint
15 Plate AbMat Sit-ups
Max Effort Med Ball Cleans (20/14)
**REST 1 min between Rounds**