Warm-up
3 Rounds:
500m Row
15 Push-ups
Strength
RX/SCALED
Find 1RM Pause Low Hang Clean + Jerk
LITE
Accumulate 4 Minutes of Lunge Holds Per Leg
(20min. time cap)
MetCon
RX
3 Rounds For Time:
60 Double-unders
10 Strict Pull-ups
10 Bench Press, 155/105lbs
(RX+ 5rnds)
SCALED
3 Rounds For Time:
120 Single-unders
10 Banded Pull-ups
10 Bench Press, 135/95lbs
LITE
5 Rounds For Time:
120 Single-unders
10 Ring Rows
10 DB Strict Press
Cool Down
Saddle, 5min.
Competition Side Work
Deadlift 1x5 AHAP w/ dead-stop
(controlled on the way down, take the hands off the bar, complete next rep)
