RX
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
5 Rounds
12 Lunge Steps
12 Ab-mat Sit-Ups
3. Strength
EOMOM for 10 minutes (5 rounds)
4 Touch and Go Power Cleans
Start in the neighborhood of 75% of your power clean max and work up if you can.
4. MetCon
5 Rounds
15 Sumo Deadlift High Pulls, 75/55lbs
15 Pull-ups
15 Box Jump-overs, 24/20″
Rest 1 minute
(RX+ CTB pull-ups)
SCALED
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
5 Rounds
12 Lunge Steps
12 Ab-mat Sit-Ups
3. Strength
Power Clean 5x3
4. MetCon
5 Rounds
15 Sumo Deadlift High Pull, 65/45lbs
15 Assisted Pull-ups
15 Box Jump-overs, 20/16″
Rest 1 minute
COMPETITION SIDE WORK
For Time:
4 Rope Climbs
12 Clean and Jerks, 155/105lbs
3 Rope Climbs
9 Clean and Jerks, 155/105lbs
2 Rope Climbs
6 Clean and Jerks, 155/105lbs
1 Rope Climb
3 Clean and Jerks, 155/105lbs
(RX+ legless rope climbs)
