Announcements
June 23rd: Outlier Beach WOD
June 23rd: Proving Grounds Team Fit competition, come support Norm, Karis, and Tom
July 14th: Civil War, more info here
Tuesday 6/12
Strength
EMOM 8:
2 thrusters
The strength portion today is meant to get you ready for the metcon. Perform your two thrusters unbroken, the first one may be a squat clean + thruster (cluster). You may build over the course of the EMOM, ending at least as heavy as the weight you are going to use in the metcon. The thrusters will come from the floor.
Metcon
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
Extra credit (non-coached)
Bench press 4×10
All sets should be challenging, so hit some warm-up sets before beginning the four working sets