RX
1. Warm-up
4 Rounds
15 Kettlebell Swings
15 Box Jump-overs
2. Lift
Back Squat 8x2 @60%
3. MetCon
AMRAP 7 Minutes - Climb the Ladder
3 Clean & Jerks, 135/95lbs
3 Chest to Bar Pull-ups
6 Clean & Jerks, 135/95lbs
6 Chest to Bar Pull-ups
9 Clean & Jerks, 135/95lbs
9 Chest to Bar Pull-ups
and so on...
SCALED
1. Warm-up
4 Rounds
15 Kettlebell Swings
15 Box Jump-overs
2. Skill
Back Squat 8x2
3. MetCon
AMRAP 7 Minutes - Climb the Ladder
3 Clean & Jerks, 115/75lbs
3 Pull-ups
6 Clean & Jerks, 115/75lbs
6 Pull-ups
9 Clean & Jerks, 115/75lbs
9 Pull-ups
and so on...
COMPETITION
1. Side Work
5 Rounds
200m Run
4 Muscle-ups
(RX+ 6 mu's)