Forge Fitness – WOD
Strength
Power Snatch
3 sets of 1 Power Snatch @85-90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Overhead Squat
3 sets of 3 Overhead Squats @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Workout (Time)
Jaguar
For time:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)
Target time: 6:30-8 minutes
Time cap: 10 minutes
Skills and Drills
Rope Climb Week 2 Day 1 (Checkmark)
All Levels:
Take 10-15 minutes and practice footwork, clamping, and standing up on the rope.
Alternate Option:
5 sets:
1 hanging knee raise for max time (time ends when knees fall)
10 dumbbell bicep curls
– rest 1 minute between sets –
(Sub plank or plank on knees if needed)