Warm-up/Primer
RX
AMRAP 3 minutes:
12 Calorie Row
9 Front Squats, 95/65
6 Bar Facing Burpees
SCALED/LITE
regular burpees
empty bar front squats
Strength
EMOM 10 Minutes:
2 Power Cleans 70-80%
MetCon
RX
3 rounds for time:
100 Double-Unders
7 Hang Clean & Jerks, 185/125lbs
SCALED
3 rounds for time:
200 Single-Unders
7 Hang Clean & Jerks, 155/105lbs
LITE
3 rounds for time:
200 Single-Unders
20 KB Swings
Cool Down
Pigeon, 2min./side
Puppy Dog, 4min.
Competition Side Work
300 yard Shuttle Sprint for time
(Run 50 yards, run back, run 100 yards, run back)