Warm-up
3 Rounds:
10 Single-Leg KB Deadlifts
15 Burpees
10 Handstand Push-ups
Strength
RX/SCALED
Pause Power Position Clean 6x3 @70-80%
(jerk the 3rd rep of each set)
LITE
Accumulate 7 Minutes of Farmers Holds w/ Heavy Kettlebells
(20min. cap)
MetCon
RX
For Time:
30 Pull-ups
30 Calorie Row
10 Squat Snatch, 135/95lbs
15 Pull-ups
15 Calorie Row
5 Squat Snatch
(RX+ 165/115lb squat snatch)
SCALED
use band to assist pull-ups
115/75lb squat snatch or less
LITE
For Time:
40 HR Push-ups
400m Run
40 KB Swings
20 HR Push-ups
200m Run
20 KB Swings
Cool Down
Pigeon, 3min./side
Competition Side Work
6 Rounds
Sprint 400m
Rest 2:1
