Warm-up:
4 Steady Rounds:
30′ Handstand Walk or 30 Second Handstand or Plank Hold.
Run 100m
1 Rope Climb or 5 Strict Pull-ups or Ring Rows
Strength:
Warm-up for Front Squat:
Zercher Squats
3×10
Keep the weight lower and focus on the range of motion.
-then-
Front Squat:
3×3 @85%
Metcon:
RX
5 Rounds:
8 Touch and Go Clean & Jerk 135/95lbs
16 Pull Ups
Rest 2:00
Scaling Options:
Choose a weight that allows Touch and Go on barbell.
LITE
5 Rounds:
8 DB Clean & Jerk
16 Assisted Pull Ups or Ring Rows
Rest 2:00
Sidework:
Row 3k
*More Options:
Row 2k
Tips: Each 500m split should be slightly faster than the last, Build your pace throughout the entire 3k.
