Warm-up
Banded Super Front Rack, 2min./side
-then-
2 Rounds:
30 Burpees to 6" target
15 DB Push Press
Strength
5 Rounds For Max Reps:
45sec. Power Snatch Singles @75%
Rest 3min. 15sec.
(drop and reset each rep)
LITE
Alternating Every 2min. for 16min.
8-10 Goblet Squats
6-8 Strict Pull-ups
MetCon
RX
3 Rounds For Time:
10 Squat Clean & Jerks, 155/105lbs
5 Rope Climbs
(RX+ 185/125 C&J)
SCALED
3 Rounds For Time:
10 Squat Clean & Jerks, 135/95lbs
10 Strict CTB Pull-ups
LITE
AMRAP 5 Minutes x2
500m Row
50 KB Swings
Max Burpees in remaining time
Rest 5min. between AMRAP's
Cool Down
Saddle, 3min.
Competition Side Work
AMRAP 3 Minutes x3
8 DB Snatch, AHAP
6 Ring Dips
Rest 90sec. between AMRAP's
LITE Side Work
Every 2min. for 10min.
6-8 Plank to Elbows
