RX
1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side
2. Warm-up
A. 5 CTB Pull-Ups
20 Double Unders
10 CTB Pull-Ups
30 Double Unders
15 CTB Pull-Ups
40 Double Unders
B. 3×25 Band Pull-a-parts
3. Strength
Pause Power Position Clean 6×3 @70-80%
(Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set)
4. MetCon
AMRAP 30 Minutes
40 Wallballs, 20/14lbs
20 Burpees to 6″ target
10 Clean & Jerks, 135/95lbs
Run 200m with med ball
SCALED
1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side
2. Warm-up
A. 5 Pull-Ups
40 Double Unders
10 Pull-Ups
60 Double Unders
15 Pull-Ups
80 Double Unders
B. 3×25 Band Pull-a-parts
3. Skill Work
Pause Power Position Clean 5x3
4. MetCon
AMRAP 30 Minutes
40 Wallballs, 14/10lbs
20 Burpees
10 Clean & Jerks, 115/75lbs
Run 200m
COMPETITION
1. Side Work
AMRAP 3 minutes
Max sets of 3 unbroken strict HSPU
Rest 3 minutes
AMRAP 2 minutes
Max sets of 2 unbroken strict HSPU
Rest 3 minutes
Max strict HSPU in 1 minute
