Warm-up
Smash/Roll Calves, 2min./side
-then-
4 Steady Rounds:
250m Row
10 Inchworms to Push-ups
30 Double-unders
Strength
Find 1RM Pause Power Position Clean + Jerk
MetCon
RX
AMRAP 7 minutes:
20 Wallballs, 20/14lbs
10 Chest to Bar Pull-ups
SCALED/LITE
14/10lb wallballs (scale height as needed)
chin over bar pull-ups or ring rows
Cool Down
Saddle, 5min.
Competition Side Work
For Time:
600m/500m Row
