RX
1. Warm-up
AMRAP 6 Minutes
20 Double Unders
5 Strict Pull-ups
2. Lift
Find your 1RM Squat Clean
Find your 1RM Squat Snatch
3. MetCon
For Time
12 Toes to Bar
20 Shoulder to Overhead 95/65lbs
12 Toes to Bar
20 Overhead Squat 95/65lbs
12 Toes to Bar
20 Thrusters 95/65lbs
12 Toes to Bar
(RX+ 15 TTB)
SCALED
1. Warm-up
AMRAP 6 Minutes
40 Single Unders
5 Assisted Pull-ups
2. Lift
Work up to a Heavy Squat Clean
Work up to a Heavy Squat Snatch
3. MetCon
For Time
20 Sit-ups
20 Shoulder to Overhead 75/55lbs
20 Sit-ups
20 Overhead Squat 75/55lbs
20 Sit-ups
20 Thrusters 75/55lbs
20 Sit-ups
COMPETITION
1. Side Work
8min. AMRAP
12 lateral box jump overs, 24/20"
7 CTB pull-ups
(RX+ 10 CTB)