RX
1. Warm-Up
3 Slow Rounds
Row 300m
15 Abmat Sit Ups
(RX+ GHD Sit Ups)
2. Lift
Every 45 Seconds for 8 sets
1 Power Clean
– Drop -
1 Squat Clean
Use 80% of your Power Clean 1RM for your weight.
These are not touch and go between movements.
Perform one power clean and then one squat clean.
3. MetCon
AMRAP 8 Minutes
20 Bar Facing Burpees
20 Power Snatch 95/65lbs
20 Pull Ups
SCALED
1. Warm-Up
3 Slow Rounds
Row 300m
15 Abmat Sit Ups
2. Lift
Every 45 Seconds for 8 sets
1 Power Clean
– Drop -
1 Power Clean + 1 Front Squat
3. MetCon
AMRAP 8 Minutes
20 Burpees
20 Power Snatch 75/55lbs
20 Ring Rows
COMPETITION
1. Side Work
21-15-9
Thruster 95/65lbs
KB swings 70/53lbs
Rest 3 minutes
21-15-9
Push Jerk 135/95lbs
Box Jump 24/20″
Rest 3 Minutes
21-15-9
OHS 95/65lbs
Double-unders x2 (42-30-18)