RX
1. Warm-Up
3 Rounds
8 Burpee Box Jumps
8 Empty Bar Thrusters
8 Pull Ups
2. Lift
Squat Clean 10×2 @70%
Focus on Form.
3. MetCon
5 Rounds
12 OHS 95/65lbs
30 Double Unders
(RX+ 10rnds of 10 OHS/30 DU's)
SCALED
1. Warm-Up
3 Rounds
8 Burpee Box Jumps
8 Empty Bar Thrusters
8 Assisted Pull Ups
2. Skill
Power Clean + Front Squat 10×2
3. MetCon
5 Rounds
12 OHS 75/55lbs
60 Single Unders
COMPETITION
1. Side Work
AMRAP 6 Minutes
5 Toes to bar
1 Power clean 135/95lbs
5 Toes to bar
2 Power clean 135/95lbs
5 Toes to bar
3 Power clean 135/95lbs
And so on…
(RX+ 165/110lbs PC)