RX

1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side

2. Warm-up
30 Goblet Squats
Run 200m
15 Goblet Squats
Run 200m

3. Strength
EOMOM for 10 minutes (5 Rounds)
4 touch and go squat clean
Start in the neighborhood of 70-75% of your clean max and work up if you can.

4. MetCon
5 Rounds
Run 400m
21 KB Swings, 53/35lbs
12 Pull-ups

RX+
In the five minutes directly following the MetCon: 2RM touch and go snatch (any style)

SCLAED

1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side

2. Warm-up
30 Goblet Squats
Run 200m
15 Goblet Squats
Run 200m

3. Strength
Power Clean + Front Squat 5x3

4. MetCon
5 Rounds
Run 300m
21 KB Swings, 44/26lbs
12 Assisted Pull-ups

COMPETITION SIDE WORK

AMRAP 5 minutes x3
Row 1k/800m
Max rope climbs in remaining time
Rest two minutes between AMRAPs

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