Warm-up:
RX
3 Rounds:
:30 Handstand Hold
Run 200m
10 Strict Pull Ups
Scaled/Lite
3 Rounds:
:30 Plank Hold
Run 200m
10 Pull Ups or Ring Rows
Strength:
RX
EMOM for 20 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM
Lite
EMOM for 20 Minutes
1 DB Squat Clean and Shoulder to Overhead
*this should be heavy.
Met-Con:
RX
AMRAP 12 Minutes
Climb the ladder
1 CTB (RX+ = Ring MU)
1 Power Snatch 135/95lbs
2/2 3/3 4/4 etc…
Lite
AMRAP 12 Minutes
Climb the ladder
1 Pull-up or Ring Row
2 Alt. DB Snatch
2/4 3/6 4/8 etc…
Sidework:
For Time:
Row or Ski 1k
100′ Handstand Walk
Rest :60
Row or Ski 750m
75′ Handstand Walk
Rest :60
Row or Ski 500m
50′ Handstand Walk
Rest :60
Row or Ski 250m
25′ Handstand Walk
