RX
1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side
2. Warm-up
3 Rounds
12 Box Step-ups w/ Medicine Ball Overhead
8 Ring Rows
3. MetCon
20 Rounds (40min. time cap)
3 Clean and Jerk, 155/105lbs
6 Burpees to 12″ target
9 Wallballs, 20/14lbs
(RX+ 185/125lb C&J, 30/20lb WB)
SCALED
1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side
2. Warm-up
3 Rounds
12 Box Step-ups w/ Medicine Ball Overhead
8 Ring Rows
3. MetCon
20 Rounds (40min. time cap)
3 Clean and Jerk, 135/95lbs
6 Burpees
9 Wallballs, 14/10lbs
COMPETITION
1. Side Work
AMRAP 7 minutes
2 Strict 2″ deficit HSPU
4 Box jump-overs 30/24″
3 Strict 2″ deficit HSPU
6 Box jump-overs 30/24″
4 Strict 2″ deficit HSPU
8 Box jump-overs 30/24″
Start back over at 2 and 4, do not keep climbing after 4 and 8.
