Warm up-
Coaches choice

Strength
Lets Front Squat
7,7,7,7,7 Build up.. go as heavy as possible on your last set

Wod-  **************Cluster reps go up every round, weight goes down******************** Get your bar and weights BEFORE the wods start. pick a slam ball you can slam 7 times fairly quickly. whats a cluster…. watch this EACH REP STARTS FROM THE GROUND Click here.
4 minute Amrap
3 Clusters 185/115
7 slam balls

Rest 2 minutes

4 minute amrap

5 clusters 135/95
7 slam balls

Rest 2 minutes

4 minute Amrap
7 clusters 95/65
7 slam balls