RX
1. Warm-Up
20-15-10
Walking Lunges
Gymnastic Kips
Hollow Rocks
2. Back Squat 8×2 at 70%
Be FAST out of the hole.
3. 4 Rounds
5 Power Clean, 185/115lbs (RX+, 245/145lbs)
12 Pull Ups (RX+, CTB Pull Ups)
The cleans are meant to be heavy, but scale appropriately.
Ask your coach for scaling advice.
SCALED
1. Warm-Up
20-15-10
Walking Lunges
Gymnastic Kips
Hollow Rocks
2. Skill: Back Squat 5x5
3. 4 Rounds
5 DB Hang Power Clean
12 Ring Rows
COMPETITION
1. Side Work
10 Rounds
100m Run
5 Muscle Ups
rest :30