Warm-up
AMRAP 5 Minutes:
5 Burpees
10 KB Swings
15 Wallball
Strength
Squat Clean 3x5 @75%
(pick one for rest between sets 1k row/2k bike/800m run)
LITE
Alternating EMOM for 15 Minutes:
6-8 DB Floor Press
30-45sec. Plank Hold
20 Band Pull-aparts
MetCon
RX
For Time:
800m Run
3 Clean & Jerks, 135/95lbs
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
15 Clean & Jerks
15 Toes to Bar
SCALED
For Time:
600m Run
3 Clean & Jerks, 115/75lbs
3 Knees to Elbows
6 Clean & Jerks
6 Knees to Elbows
9 Clean & Jerks
9 Knees to Elbows
12 Clean & Jerks
12 Knees to Elbows
15 Clean & Jerks
15 Knees to Elbows
LITE 1
For Time:
40/30 Calorie Bike
30 DB Thrusters
LITE 2
Every 2min. for 10min.
20 Walking Lunges
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
6-5-4-3-2-3-4-5-6 Reps For Time:
Unbroken Bar Muscle-ups
8 Rounds For Time:
50 Double-unders
250/200m Row or Ski
Rest 2min.
(switch starting movements each round)
