Warm-up/Primer
5 Rounds:
5 Pull-ups
Wall walk into 10 second handstand hold
Run 200m
MetCon
RX
For Time:
50 Hang Power Cleans, 115/75lbs
50 Push-ups
800m Run
200ft Handstand Walk
(RX+ 135/95lb cleans)
SCALED
For Time:
50 Hang Power Cleans, 95/65lbs
50 Assisted Push-ups
800m Run
20 Wall Walks
LITE
For Time:
50 KB Swings
50 Assisted Push-ups
600m Run
30 DB Strict Press
Strength
Power Clean to Split Jerk 6x3
Start @80% of Power Clean max and work up
Cool Down
Twisted Cross, 2min./side
Saddle, 4min.
Competition Side Work
8 Rounds:
50m Sprint
Use light sled or weight vest if you have it.
Rest as needed
