Forge Fitness – WOD
Strength
Squat Clean and Jerk (E2MOM x 8 min)
Set 1: 4 Cleans + 1 Jerk @ 65%
Set 2: 3 Cleans + 1 Jerk @ 70%
Set 3: 2 Cleans + 1 Jerk @ 75%
Set 4: 1 Clean + 1 Jerk @ 80%
Workout
Metcon (AMRAP – Reps)
12 Min EMOM- :40 sec work, :20 sec rest
1- Max cal row
2- Max front squats 95/65#
3:-Max cal row
4:-Max hang power cleans 95/65#
• Rx + 135/95#