Warm-up
Alternating EMOM for 10min.
5 Burpee Broad Jumps
10 Wallballs
Strength
“OLY Total”
Three attempts at a 1RM Snatch
-then-
Three attempts at a 1RM Clean & Jerk
Warm up all you want beforehand but have a coach watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J
LITE
Alternating Every 2min. for 20min.
8 Romanian Deadlifts
15 Ring Dips
MetCon
RX
For Time: (15min. cap)
2k Row
120 Double-unders
60 CTB Pull-ups
SCALED
For Time: (15min. cap)
2k Row
240 Sinlge-unders
60 Pull-ups
(use a band for the pull-ups as needed)
LITE
In teams of two, alternate rounds
8 Rounds For Time: (4rnds each)
20 Russian KB Swings
400m Run
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
RX+
5 Rounds For Time:
15 GHD Sit-ups
60ft. Handstand Walk
1min. Rest
RX
5 Rounds For Time:
25 Sit-ups
6 Wall Walks
1min. Rest
LITE Side Work
3 Rounds
10 Ring Rows
40-60sec. Hollow Hold
(rest 30sec. between movements)