RX
1. Warm-Up
3 Slow Rounds
6 Strict Pull Ups
8 Alternating Pistols
10 HR Push Ups
2. Lift
EMOM for 6 Rounds
3 Back Squats @70%
These are meant to be smooth and fast.
3. MetCon
“Grace” with a Twist
For Time
30 Clean and Jerks 135/95lb*
*Every minute on the minute, perform 5 burpees Workout ALSO begins with 5 burpees.
(RX+ 155/105lbs & Squat Cleans)
SCALED
1. Warm-Up
3 Slow Rounds
6 Ring Rows
16 Air Squats
10 HR Push Ups
2. Lift
EMOM for 6 Rounds
3 Back Squats
3. MetCon
For Time
30 Clean and Jerks 115/75lb*
*Every minute on the minute, perform 5 burpees Workout ALSO begins with 5 burpees.
COMPETITION
1. Side Work
8 Rounds
12/10 Assault Bike calories
9 Box jump-overs 30/24″
6 Deadlift 285/190lbs
Rest 30 Seconds