COMPETITORS

1. Warm-up
3 Rounds
10 Pull-ups
10 Toes to Bar
10 Ring Dips
30ft HS Walk
10 Box Jump Overs, 30/24"

2. Hang Power Clean 5x3 @70+

3. AMRAP 10 Minutes
7 Front Squat, 165/110#
7 Toes to Bar
7 Burpees to 6″ Target

RX

1. Warm-Up
Alternating EMOM for 8:00
7 Push Ups
14 Empty Bar Front Squats

2. Squat Clean
4×1 @80-90%
4×1 @90%+
Only exceed 90% if you are moving well and the weight feels light.

3. AMRAP 10 Minutes
7 Front Squat, 165/110#
7 Toes to Bar
7 Burpees to 6″ Target

1. Warm-Up
Alternating EMOM for 8:00
7 Push Ups
14 Empty Bar Front Squats

2. Skill: Squat Clean

3. AMRAP 10 Minutes
7 Front Squat
14 Hanging Knee Raises
7 Burpees