Main – WOD – (Be)tter

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Hit the deck (Time)

21-15-9
C2B pull-ups
Burpee
400m row after every round

Fitness

Front Squat (12 minute EMOM 3 Front Squats)

Sport

Clean and Jerk tabata (AMRAP – Reps)

AMRAP in :20, rest 1:40 between rounds
3 rounds at about 90%
3 rounds at about 80%
3 rounds at about 70%
3 rounds at about 60%
3 rounds at about 50%
The goal is to improve your cycle times and work on touch and go where possible.