1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s.
2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s.


In a 5:00 Window:
Row 750 Meters
Remaining time: Squat Cleans (155, 105)
Rest 5:00 + Repeat


– Strength: Work up to a challenging set of 5, but with perfect form in the Goodmorning. This is not a movement we do regularly with a BB so be conservative with weight choices.
– Metcon: We are looking for AMRAP 1/AMRAP 2 to be close in score. Loading should be slightly heavier today. Record total squat cleans completed today for your score.