RX

1. Mobility
Pigeon, 2min./side
Saddle, 4min.

2. Warm-Up
Run 400m
25 Overhead Walking Lunge Steps with an empty barbell
15 Empty Bar Split Jerk
Don’t blow this off, practice your Split Jerk, this is where you learn good habits.

3. Strength
Clean and Jerk 4x1 @90%+
Warm up to a 85% of your 1RM
If you’re feeling good, go heavier than 90%.
If you’re not feeling good, stay right at 90%

4. MetCon
50-30-10
Calorie Row
Burpees to a 6" target
*400m Run after each rounds

SCALED

1. Mobility
Pigeon, 2min./side
Saddle, 4min.

2. Warm-Up
Run 400m
25 Walking Lunge Steps
15 Empty Bar Split Jerk
Don’t blow this off, practice your Split Jerk, this is where you learn good habits.

3. Strength
Clean and Jerk 5x3

4. MetCon
50-30-10
Calorie Row
Burpees
*300m Run after each rounds