WOD Thu June 21

Warm-up

Alternating EMOM x 12 of:
GOAT 1 (upper body pull)
GOAT 2 (upper body push)

Work

21-15-9
Row Calories
Bike Calories
DB Front Rack Lunges @ 50/35
3 Rounds

CompTrain

Dumbbell Thruster
Build to a Heavy Set of 8 Reps

Clean and Jerk Technique
5 Sets of the Complex:
Power Clean
Hang Squat Clean
Front Squat
Split Jerk

Set 1 – 70%
Set 2 – 74%
Set 3 – 78%
Sets 4 and 5 – Build to a Heavy