Warm-up
4 Rounds
20 Walking Lunges
10 Box Jumps
5 Strict Pull ups
Strength
Clean & Jerk 10×1 @80-95%
(full squat clean and split jerk)
LITE
4 Rounds
2 Turkish Get-ups (each arm)
6-8 Strict Pull-ups
15-20 KB Swings
(rest 45sec. between movements)
MetCon
RX
AMRAP 20 Minutes:
200m Run
15 Stationary Overhead Lunges, 95/65lbs
5 Wall Walks
(RX+ 115/75lb lunges)
SCALED
AMRAP 20 Minutes:
200m Run
15 Stationary Front Rack Lunges, 75/55lbs
15 HR Push-ups
LITE
In teams of two, alternating rounds
7 Rounds For Time:
5 Man-Makers
(push-up, row left, row right, power clean, push press)
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
6 Rounds:
200m Sprint
Max Unbroken Handstand Push-ups
3min. Rest
(RX+ strict HSPU's)
