RX
1. Warm-Up
Run 800m
-then-
50 Walking Lunges Steps
10 Good Mornings
20 Burpees
10 Good Mornings
2. Lift
Split Jerk 6×3 @70-77.5%
Notice the percentage went up a touch. If things are smooth and fast, continue to increase percentages as we ask. Nothing wrong with staying at 70% and cleaning things up. Stay aggressive, stay fast, and work on getting low with that back leg being bent to 90 degrees at the knee. We want a straight line from the shoulder, through the torso and hip, and all the way down to the knee.
3. MetCon
For Time:
20 Deadlift 115/75lbs
30 Pull Ups
40 Double Unders
20 Shoulder to Overhead 115/75lbs
30 Pull Ups
40 Double Unders
20 Squat Cleans 115/75lbs
30 Pull Ups
40 Double Unders
(RX+ 30-40-50, 30-40-50, 30-40-50 reps for time)
SCALED
1. Warm-Up
Run 400m
-then-
50 Walking Lunges Steps
10 Good Mornings
20 Burpees
10 Good Mornings
2. Skill
Push Jerk 6×3
3. MetCon
For Time:
20 Deadlift 95/65lbs
30 Assisted Pull Ups
80 Single Unders
20 Shoulder to Overhead 95/65lbs
30 Assisted Pull Ups
80 Single Unders
20 Squat Cleans 95/65lbs
30 Assisted Pull Ups
80 Single Unders
COMPETITION
1. Side Work
AMRAP 5 Minutes
Max unbroken sets of 4 toes to bar
(RX+ 6reps)