Warm-up
15 Calorie Row (SPRINT)
15 Burpees
15 Calorie Row (SPRINT)
Strength
5 Rounds For Max Reps:
60sec. Power Clean Singles @80%
Rest 4min.
LITE
Alternating Every 2min. for 16min.
8-10 L-seated DB Press
10-12 Barbell Rollouts
MetCon
RX
27-21-15-9 Reps For Time:
Calorie Bike
Hang Power Snatch, 75/55lbs
(RX+ 95/65lb snatch)
SCALED
27-21-15-9 Reps For Time:
Calorie Row
Hang Clean & Jerk, 75/55lbs
LITE
2 Rounds For Max Reps:
90sec. Wallball
Rest 30sec.
90sec. HR Push-ups
Rest 30sec.
90sec. DB Push Press
Rest 30sec.
90sec. KB Swings
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
AMRAP 15 Minutes:
50 Double-unders
10 Front Squats, 155/105lbs
10 Strict Handstand Push-ups
Rest 60sec.
(RX+ 185/125lb front squat)
4 Rounds For Time:
400m Run
2 Pegboard Climbs
Rest 3min.
