Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
15 Ab-mat Sit Ups
Strength:
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM
Lite = DB and 4 EOMOM.
Met-Con:
RX
3 Rounds:
15 Clean and Jerk 135/95lbs
25 Toes to Bar
SCALED
3 Rounds:
15 Clean and Jerk 115/75lbs
25 Toes to Bar
LITE
3 Rounds:
15 DB Clean and Jerk
25 Toes to Bar or Hanging Knee Raises
Sidework:
Every 2:00 for 20 Minutes
Run 400m
20 HSPU
Alternate Movements each 2 Minute window