RX
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
5 Rounds
12 Walking Lunges
12 Ab-mat Sit-Ups
3. Strength
EMOM 5 minutes
5 Touch and Go Power Cleans
Start in the neighborhood of 70% of your power clean max and work up if you can.
4. MetCon
"11.1"
AMRAP 10 minutes
30 Double-unders
15 Power Snatch, 75/55lbs
SCALED
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
5 Rounds
12 Walking Lunges
12 Ab-mat Sit-Ups
3. Strength
EMOM 5 minutes
3 Power Cleans
Drop and reset each rep.
4. MetCon
AMRAP 10 minutes
60 Single-unders
15 Clean and Jerks, 75/55lbs
COMPETITION SIDE WORK
4 Rounds
200m Run
10 Deadlifts, 275/185lbs
20 Alternating Pistols
10 Strict Pull-ups
Rest 1 minute
(RX+ sub 1 pegboard ascent and descent for 10 strict pull-ups)
