RX
Mobility
Lizard, 2min./side
Half Front Split, 2min./side
1. Warm-up
400m Run
50 Weighted Step-ups, 24/20" & 24/15lb DB's or KB's
(RX+ 35/25lbs)
2. Strength
Find 1RM Power Clean to Squat Clean & Jerk Complex
3. MetCon
For Time w/ a partner
21 Calorie Row
21 Thrusters 95/65lbs
21 Calorie Row
rest while partner goes
15 Calorie Row
15 Thrusters 95/65lbs
15 Calorie Row
rest while partner goes
9 Calorie Row
9 Thrusters 95/65lbs
9 Calorie Row
(one partner completes a whole round before the other goes)
(RX+ 115/75lbs)
SCALED
Mobility
Lizard, 2min./side
Half Front Split, 2min./side
1. Warm-up
200m Run
50 Step-ups
2. Skill
Clean & Jerk 5x3
3. MetCon
For Time w/ a partner
21 Calorie Row
21 Thrusters 75/55lbs
21 Calorie Row
rest while partner goes
15 Calorie Row
15 Thrusters 75/55lbs
15 Calorie Row
rest while partner goes
9 Calorie Row
9 Thrusters 75/55lbs
9 Calorie Row
(one partner completes a whole round before the other goes)
COMPETITION
1. Side Work
Every 2 minutes for 12 minutes (6 rounds)
40′ HS walk
8 CTB pull-ups
rest remainder of round