WOD

Friday

Strength 1: mixed squats

Alternating OTM, 12x (6 rounds)

Odd min: 1 front squat

Even min: 3 back squats

(all @ 79% of 1RM front squat)

Strength 2: hang power clean STO complex

5 sets (building to a moderate load) of

2 hang power cleans + 1 push press 2 hang power cleans + 1 push jerk 2 hang power cleans + 1 split jerk

Metcon: "Cray Gray-ce"

(with an 8-minute time cap)

30 clean and jerks (185/135#)

+7 toes-to-bar OTM