RX
1. Warm-Up
Row 75 Calories
2. Lift
6 Rounds
Every 90 seconds
4 touch and go Squat Cleans at 65-75%
Only go heavier than 65% if its feeling smooth.
3. MetCon
For Time
20 CTB Pull Ups (RX+ muscle-ups)
25 Thrusters 100/70
30 Bar Facing Burpees
35 Cal Row
SCALED
1. Warm-Up
Row 75 Calories
2. Lift
6 Rounds
Every 90 seconds
Power Clean + 4 Front Squats
3. MetCon
For Time
30 Pull Ups/Ring Rows
25 Thrusters
30 Burpees
35 Cal Row
COMPETITION
4. Side Work
AMRAP 3 Minutes
10 Power Snatch 115/75lbs
10 CTB Pull Ups
-Rest 1 Minute-
AMRAP 3 Minutes
8 Power Snatch 135/95lbs
8 CTB Pull Ups
-Rest 1 Minute-
AMRAP 3 Minutes
6 Power Snatch 155/105lbs
6 CTB Pull Ups