RX
1. Warm-Up
3 Rounds
25 Double Unders
8 Toes to bar
2. Lift
OLY Power Total
Find a 1RM Power Clean
Find a 1RM Power Snatch
3. MetCon
13.4
For 7:00
3 Clean and Jerk 135/95
3 Toes to Bar
6 Clean and Jerk 135/95
6 Toes to Bar
9 Clean and Jerk 135/95
9 Toes to Bar
Climb as high as you can in the 7 minutes, 12, 12, 15, 15, 18, 18….
SCALED
1. Warm-Up
3 Rounds
50 Single Unders
12 Hanging Knee Raises
2. Lift
Skill: Power Clean
Skill: Power Snatch
3. MetCon
13.4
For 7:00
3 DB Clean and Jerk
3 Hanging Knee Raises
6 DB Clean and Jerk
6 Hanging Knee Raises
9 DB Clean and Jerk
9 Hanging Knee Raises
Climb as high as you can in the 7 minutes, 12, 12, 15, 15, 18, 18….
COMPETITION
4. Side Work
For time:
Row 100 Calories
Make it hurt.