Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
Warm-up/Primer
AMRAP 4 minutes:
10 Light Dumbbell Push Press
10 Box Jump-overs
MetCon
RX
4 Rounds for time:
10 Bar Facing Burpees
25 Wallballs, 20/14lbs
10 Hang Power Cleans, 135/95lbs
(RX+ 155/105lb hang power cleans)
SCALED
4 Rounds for time:
10 Burpees
25 Wallballs, 14/10lbs
10 Hang Power Cleans, 115/75lbs
LITE
4 Rounds for time:
10 Burpees
25 Wallballs
15 KB Swings
Strength
7×2 Power Clean to Split Jerk
Start @80% of power clean max and work up.
Competition Side Work
For Time:
100 Double-unders
10 Strict pull-ups
rest :60
80 Double-unders
8 Strict pull-ups
rest :60
60 Double-unders
6 Strict pull-ups
rest :60
40 Double-unders
4 Strict pull-ups
rest :60
20 Double-unders
2 Strict pull-ups
