Warm-up
4 Rounds:
10 Single-Leg KB Deadlifts (each leg)
10 HR Push-ups
250m Row
Strength
RX/SCALED
Pause Power Position Clean 7x2 @80-90%
(jerk the 2nd rep of each set)
LITE
Accumulate 7 Minutes of Farmers Holds w/ Heavy Kettlebells
(20min. cap)
MetCon
RX
AMRAP 12 Minutes:
4 Power Cleans, 185/125lbs
8 Push-ups
12 Air Squats
(RX+ 205/135lb power clean)
SCALED
155/105lb power clean
LITE
AMRAP 12 Minutes:
8 HR Push-ups
10 Calorie Row
12 Air Squats
Cool Down
Pigeon, 3min./side
Competition Side Work
2 Rounds
800m Sprint
3min. Rest
-then-
4 Rounds
600m Sprint
3min. Rest
