RX

1. Mobility
Pigeon, 2min./side
Saddle, 4min.

2. Warm-Up
Run 200m
20 Empty Bar Split Jerks
20 Empty Bar Front Squats
Don’t rush the split jerks or front squats, practice the skill.

3. Strength
Clean and Jerk 10×1 @80-90%
(Full squat clean and split jerk. Move up based on feel.)

4. MetCon
AMRAP 10 Minutes
5 Power Snatch, 135/95lbs
200m Run
15 Toes to Bar
200m Run
(RX+ 165/110lb PS)

SCALED

1. Mobility
Pigeon, 2min./side
Saddle, 4min.

2. Warm-Up
Run 200m
20 Empty Bar Split Jerks
20 Empty Bar Front Squats
Don’t rush the split jerks or front squats, practice the skill.

3. Strength
Clean and Jerk 5x3

4. MetCon
AMRAP 10 Minutes
5 Power Snatch, 115/75lbs
200m Run
15 Hanging Knee Raises
200m Run

1. Side Work
21-18-15-12-15-18-21 reps for time:
Burpees to 6" target
Rest 1:1 or while someone else goes
(RX+ assault bike calories)