RX

Mobility
Lizard, 2min./side
Half Front Split, 2min./side

1. Warm-up
Run 400m
9 Rope climbs

2. Strength
Squat Clean & Split Jerk 3×1 @80-90%, 4×1 @90+%

3. MetCon
5 Rounds
15 Calorie Row
5 Hang Power Cleans, 135/95lbs
5 Thrusters, 135/95lbs
(RX+ 165/110lbs)

Mobility
Lizard, 2min./side
Half Front Split, 2min./side

1. Warm-up
Run 400m
-then-
5 Rounds
5 Ring Rows
5 Toes to Bar
5 Air Squats

2. Skill
Squat Clean & Split Jerk 5x5

3. MetCon
5 Rounds
15 Calorie Row
5 Hang Power Cleans, 115/75lbs
5 Thrusters, 115/75lbs

COMPETITION

1. Side Work
AMRAP 5 minutes
Sprint 100m
6 CTB pull-ups
(RX+ 8 CTB)