RX
1. Warm-Up
Row 600m
30 Leg Swings each side
10 Burpees to a 6″ Target
2. Find a 1RM Low Hang Pause Clean
Remember, low hang means the barbell is in front of the knee,
Chest out over the bar, hamstrings and lats engaged.
Use your leverage!
3. AMRAP 7-Minutes
3 Power Snatch 115/75 (RX+, 165/110#)
6 Handstand Push-Ups
100m Sprint
SCALED
1. Warm-Up
Row 600m
30 Leg Swings each side
10 Burpees
2. Skill: Low Hang Pause Clean
3. AMRAP 7-Minutes
6 DB Power Snatch
12 Push-Ups
50m Sprint
COMPETITION
1. Warm-Up
Slow 10 Minute AMRAP
Run 200m
5 CTB Pull-ups*
*Increase set of unbroken CTB 2-5 reps each round.
2. Side Work
Strict Pull-ups – 3 Rounds: Climb the ladder by doubles
Do 2 strict pull-up, drop and shake it out, then do 4, drop and shake it out, then do 6, and so on. Do this until you feel like you’re close to failure and stop. Try to finish the round that challenges you but do not attempt the next. Rest 3 minutes, then try to match your number, rest 3 more minutes, and do it a third time.