RX
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
AMRAP 6:00
5 Push-ups
10 Air Squats
15 Calorie Row
3. Strength
Clean and Jerk 4×1 @90%+
If you’re feeling good go 90%+ and hit 4 singles.
If things feel “off” stay right at 90% and hit 4 singles there.
No more than 4 singles at 90% or greater.
4. MetCon
"Double Grace"
For Time:
60 Clean and Jerks, 135/95lbs
Rich Froning 5:05 to finish out the 2014 Games.
SCALED
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
AMRAP 6:00
5 Assisted Push-ups
10 Air Squats
15 Calorie Row
3. Strength
Power Clean + Front Squat 5x3
(push jerk the last rep of each set)
4. MetCon
For Time:
60 Clean and Jerks, 115/75lbs
COMPETITION
1. Side Work
3 Rounds
3/2 Mile Assault Bike
Rest 5 minutes
