RX
1. Warm-Up
3 Rounds
10 Air Squats
10 Empty Bar Overhead Walking Lunges
10 Push-Ups
2. Lift
Every Minute for 7 Minutes
3 Touch and Go Squat Cleans at 65-75%
3. MetCon
AMRAP 3 Minutes x 3
21 Thrusters 95/65lbs
-then-
Max bar facing burpees in remaining time
Rest :60 between AMRAPs.
NO PACING, WORK HARD
SCALED
1. Warm-Up
3 Rounds
10 Air Squats
10 Walking Lunges
10 Push-Ups
2. Lift
Every Minute for 7 Minutes
3 Squat Cleans
3. MetCon
AMRAP 3 Minutes x 3
21 Thrusters
-then-
Max burpees in remaining time
Rest :60 between AMRAPs.
COMPETITION
1. Side Work
3 Rounds
15 Shoulder to OH 145/100lbs
Assault Bike 15 Calories