Warm-up
EMOM for 5min.
5 Burpees
10 Box Jumps
Strength
5 Rounds For Max Reps:
45sec. Power Clean Singles @75%
Rest 3min. 15sec.
LITE
Alternating Every 90sec. for 15min.
10-12 Supine Med. Ball Leg Curls
10 DB Bent-over Row
MetCon
RX
AMRAP 10 Minutes:
6 Strict Handstand Push-Ups
8 Squat Snatch, 95/65lbs
10 Toes to Bar
(RX+ 115/75lb snatch)
SCALED
AMRAP 10 Minutes:
6 DB Strict Press
8 Squat Snatch, 75/55lbs
10 Knees to Elbows
LITE
For Time:
500m Row
30 Russian KB Swings
500m Row
20 Russian KB Swings
500m Row
10 Russian KB Swings
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
For Time:
21 Calorie Bike
21 CTB Pull-ups
Rest 2min.
18 Calorie Bike
18 CTB Pull-ups
Rest 2min.
15 Calorie Bike
15 CTB Pull-ups
Rest 2min.
12 Calorie Bike
12 CTB Pull-ups
For Time:
21 Bar Facing Burpees
3 Squat Cleans, 225/145lbs
Rest 60sec.
18 Bar Facing Burpees
3 Squat Cleans
Rest 60sec.
15 Bar Facing Burpees
3 Squat Cleans
Rest 60sec.
12 Bar Facing Burpees
3 Squat Cleans
Rest 60sec.
9 Bar Facing Burpees
3 Squat Cleans
