RX
1. Mobility
Twisted Lizard, 2min./side
Squat Hold with KB, 4min.
2. Warm-up
3 Rounds
15 Front Squats with an Empty Bar
15 Ab-mat Sit-ups
3. Strength
Push Jerk 5×5 @75-80%
Touch and go (No re-rack)
Start at 75%, if it feels good you can work up. If it’s challenging stay there.
4. MetCon
EMOM until failure
Even: 5 Squat Cleans 115/75lbs*
Odd: 15 Box Jumps, 24/20"
*Increase weight by 10/5lbs each round
(RX+ start at 135/95lbs)
SCALED
1. Mobility
Basic Lizard, 2min./side
Pole Squat, 4min.
2. Warm-up
3 Rounds
15 Front Squats with PVC
15 Ab-mat Sit-ups
3. Strength
Push Jerk 5×5
4. MetCon
20 minute EMOM
Even: 5 Squat Cleans, 95/65lbs
Odd: 15 Box Jumps, 20/16"
COMPETITION
1. Side Work
2 Rounds of Rowing
Maintain 1:48-1:52/2:04-2:08 for as long as possible
Rest 2 minutes between attempts
(RX+ 1:38-1:42/1:54-1:58)