RX
1. Warm-Up
Row 1000m
-then-
3 Rounds
10 Box Jump
10 Push Ups
2. Lift
Back Squat 5x5 at 70%
No sleeves or belt and focus on form.
Keep rest very short.
3. MetCon
For Time
800m Run
15 Squat Cleans, 115/75lbs
15 Bar Facing Burpees
400m Run
10 Squat Cleans, 115/75lbs
10 Bar Facing Burpees
200m Run
5 Squat Cleans, 115/75lbs
5 Bar Facing Burpees
(RX+ 135/95lb squat clean)
SCALED
1. Warm-Up
Row 500m
-then-
3 Rounds
10 Box Jump
10 Push Ups
2. Lift
Back Squat 5x5
3. MetCon
For Time
400m Run
15 Squat Cleans, 95/65lbs
15 Burpees
200m Run
10 Squat Cleans, 95/65lbs
10 Burpees
100m Run
5 Squat Cleans, 95/65lbs
5 Burpees
COMPETITION
1. Side Work
0:00-2:00 15 CTB pull-ups in sets of 3 unbroken
2:00-4:00 12 CTB pull-ups in sets of 3 unbroken
4:00-6:00 9 CTB pull-ups in sets of 3 unbroken
6:00-8:00 6 CTB pull-ups in sets of 3 unbroken
8:00-10:00 3 unbroken CTB pull-ups
(RX+ 25-20-15-10-5 CTB in sets of 5 unbroken)