RX

1. Warm-Up
Slow AMRAP 7:00
30 Double Unders
10 Box Jumps
10 Empty Bar Front Squats

2. Lift
Every 40 Seconds for 8 sets
1 Power Clean
– Drop -
1 Squat Clean
Start at 80% of your Power Clean Max, if you did this last week add 5lbs.

3. MetCon
AMRAP 10 Minutes
20 Wallballs 20/14lbs
15 Box Jumps 24/20″
10 Power Cleans 135/95lbs
(RX+ 165/110lbs)

SCALED

1. Warm-Up
Slow AMRAP 7:00
60 Single Unders
10 Box Jumps
10 Empty Bar Front Squats

2. Lift
Every 40 Seconds for 8 sets
1 Power Clean
– Drop -
1 Power Clean + Front Squat

3. MetCon
AMRAP 10 Minutes
20 Wallballs 
15 Box Jumps 
10 Power Cleans, 115/95lbs

COMPETITION

1. Side Work
5 Rounds
16 Assault Bike calories
8 Squat snatch 145/100lbs
Rest 1 Minute