Warm-up
3min. Banded Glute Activation
-then-
AMRAP 6 minutes:
100m Run
5 Pull-ups
Strength
Find 1RM Overhead Squat
MetCon
RX
For Time:
5 Rope Climbs
5 Clean & Jerk, 145/115lbs
4 Rope Climbs
4 Clean & Jerk, 165/125lbs
3 Rope Climbs
3 Clean & Jerk, 185/135lbs
2 Rope Climbs
2 Clean & Jerk, 205/145lbs
1 Rope Climb
1 Clean & Jerk, 225/155lbs
SCALED
For Time:
10 Strict Pull-ups
5 Clean & Jerk, 145/115lbs
8 Strict Pull-ups
4 Clean & Jerk, 155/120lbs
6 Strict Pull-ups
3 Clean & Jerk, 165/125lbs
4 Strict Pull-ups
2 Clean & Jerk, 175/130lbs
2 Strict Pull-ups
1 Clean & Jerk, 185/135lbs
LITE
5 Rounds
200m Run
10 Ring Rows
10 Med Ball Squat Cleans
Cool Down
Couch Stretch, 2min./side
Standing Straddle, 4min.
Competition Side Work
3 Attempts to find max distance Broad Jump
(best of 3 attempts is your score)
