Warm-up
3 Rounds:
30sec. Handstand Hold
20′ OH Lunge with 45/25lb plate
10 Sit-ups
Strength
RX
Adding 10/5lbs every 90sec. until failure
1 Clean & Jerk
There are four starting points
225, 255, 285, 315 for men
145, 165, 185, 205 for women
SCALED
Adding 10/5lbs every 90sec. until failure
1 Clean & Jerk
Start at 70% of 1RM
MetCon
RX
3 Rounds For Time:
25 Sit-ups
50ft Handstand Walk
10 Overhead Squats, 115/75lbs
(RX+ 135/95lb OHS)
SCALED
3 Rounds For Time:
25 Sit-ups
5 Wall Walks
10 Overhead Squats, 95/65lbs
LITE
3 Rounds For Time:
25 Sit-ups
25 HR Push-ups
50ft. Overhead Walking Lunge w/ plate
Cool Down
Pigeon, 2min./side
Puppy Dog, 4min.
Competition Side Work
Find 1RM Weighted CTB Pull-up
