RX
1. Warm-Up
Row 500m
-then-
3 Rounds
5 Toes to Bar
15 PVC Dislocates
15 Leg Swings
15 Good Mornings with PVC
2. Split Jerk 6x3@ 70-75%
3.MetCon
For Time
12 Toes to Bar
20 Shoulder to Overhead 95/65lbs
12 Toes to Bar
20 Overhead Squat 95/65lbs
12 Toes to Bar
20 Thrusters 95/65lbs
12 Toes to Bar
(RX+ 15 TTB)
SCALED
1. Warm-Up
Row 500m
-then-
3 Rounds
15 Sit-ups
15 PVC Dislocates
15 Leg Swings
15 Good Mornings with PVC
2. Skill: Split Jerk
3.MetCon
For Time
20 Sit-ups
20 Shoulder to Overhead 75/55lbs
20 Sit-ups
20 Overhead Squat 75/55lbs
20 Sit-ups
20 Thrusters 75/55lbs
20 Sit-ups
COMPETITION
1. Side Work
8min. AMRAP
12 lateral box jump overs, 24/20"
7 CTB pull-ups
(RX+ 10 CTB)