RX
1. Mobility
Banded Overhead Distraction, 2min./side
Seated Forward Fold, 4min.
2. Warm-Up
3 Rounds
30 Double-unders
10 Empty Bar Good Mornings
10 Empty Bar Push Jerks
3. Strength
Push Jerk 5×5 @60%
Touch and go
4. MetCon
AMRAP 6 minutes
5 Power Cleans, 185/125lbs
10 Handstand Push-ups
(RX+ 205-225/135-145lb PC & strict HSPU)
SCALED
1. Mobility
Banded Overhead Distraction, 2min./side
Seated Forward Fold, 4min.
2. Warm-Up
3 Rounds
90 Single-unders
10 Good Mornings w/ PVC
10 Push Jerks w/ PVC
3. Strength
Push Jerk 5×5
4. MetCon
AMRAP 6 minutes
5 Power Cleans, 155/105lbs
10 Ring Push-ups
COMPETITION
1. Side Work
5 Rounds
Row 600/500m
Rest 1 minute
