Mobility - Front Rack
Strength - Clean
Work to heavy single then drop to 80% for 3x2 reps
Not necessarily a 1 rep max, just a heavy single with good form.
**If you are new to the movement, work with a light/moderate weight and focus on improving technique.
(If you missed Monday's Back squat 1 rep max do your squats instead of the clean.)
CF Open Standard Review - Wall Ball
MetCon WOD: 15 Minute AMRAP
6 Pull ups
12 Wall balls 20/14
24 Ab Mat Sit Ups
Score = Rounds + Reps
Rx+ = 2 Muscle Ups instead of pull ups