RX
1. Warm-Up
Run 400m
25 Overhead Walking Lunge Steps with an empty barbell
15 Empty Bar Split Jerk
Don’t blow this off, practice your Split Jerk, this is where you learn good habits.
2. Warm up to a Clean and Jerk at 85% of your 1RM
If you’re feeling good, go heavier than 90%.
If you’re not feeling good, stay right at 90%
3. 3 Rounds
3 Muscle Ups
7 Deadlifts 245/165lbs (RX+, 335/235lbs)
SCALED
1. Warm-Up
Run 400m
25 Overhead Walking Lunge Steps with a PVC
15 PVC Split Jerk
Don’t blow this off, practice your Split Jerk, this is where you learn good habits.
2. Skill: Clean and Jerk
3. 3 Rounds
6 CTB Pull-ups
7 Deadlifts
COMPETITION
1. Side Work
E2MOM for 20min.
Assault Bike .5/.3 Miles
Bike AFAP each interval