RX
1. Warm-Up
7:00 AMRAP (slow pace)
5 Toes to Bar
5 Box Jumps
Row 10 calories
2. Power Position Pause Snatch 5×3
All 15 reps between 70 and 80%.
3. 12-9-6
Squat Clean 135/95
Muscle-Ups (sub for mu's is CTB pull-ups x2)
SCALED
1. Warm-Up
7:00 AMRAP (slow pace)
5 hanging knee raises
5 box jumps
Row 10 calories
2. Skill: Power Position Pause Snatch
3. 12-9-6
DB Squat Clean
Pull-ups/Ring Rows x3