Warm-up/Primer
RX
AMRAP 4 minutes:
2 Deadlift, 225/155lbs
4 Pull-ups
8 Burpee Box Jump-overs, 24/20"
SCALED/LITE
AMRAP 4 minutes:
4 Ring Rows
6 KB Deadlifts
8 Burpee Box Jump-overs
MetCon
RX
4 Rounds For Time:
6 Power Cleans, 185/125lbs
18 Pull-ups
(RX+ 205/135lb clean)
SCALED
4 Rounds For Time:
6 Power Cleans, 155/105lbs
18 Assisted Pull-ups
LITE
4 Rounds For Time:
200m Run
12 KB Sumo Deadlift High Pulls
18 Ring Rows
Strength
Touch & Go Power Snatch 8×2 AHAP
Start around 80%
Cool Down
Lizard, 2min/side
Puppy Dog, 4min.
Competition Side Work
6 Rounds
Run 200m
5 Strict Handstand Push Ups
10 Kipping Handstand Push Ups
Rest 1 Minute
