COMPETITORS
1. Warm-Up
3 Mile Assault Air Bike
2. Work up to a heavy push jerk single (Not a max), then use 90% of that weight for 5×1
Same song and dance. Hit a smooth heavy single then get back down to the 90% to work on it.
3. AMRAP 5 Minutes
5 Squat Cleans, 205/125#
6 Bar facing burpees
RX
1. Warm-Up
Run 400m
15 Toes to Bar
Run 200m
10 Toes to Bar
Run 100m
5 Toes to Bar
2. Push Jerk
6×3 @70-80%
3. AMRAP 12:00
8 Burpees to 6″ Target
4 Power Cleans 135/95
2 Muscle-Ups
SCALED
1. Warm-Up
Run 400m
30 Hanging Knee Raises
Run 200m
20 Hanging Knee Raises
Run 100m
10 Hanging Knee Raises
2. Skill: Push Jerk
3. AMRAP 12:00
8 Burpees
4 Dumbbell Power Cleans
4 CTB Pull-ups/8 Pull-ups or Ring Rows