A) 3 min Echo Bike or 3 min row or Ski (start easy and build your pace each minute)
B) 2 Rounds:
100ft Per Arm Single-arm Overhead Carry
10 Split Squats (knee over toes as much as possible)
20 Band Pull-aparts
1:00 HS Hold Against The Wall
Push Press
On the Minute x 6 Sets:
2 Push Press at 85%
On the 2min
Take 5 Sets to Build to a Heavy Complex:
1 Squat Clean
1 Hang Squat Clean from below the knee
1 Hang Squat Clean from above the knee
1 Jerk
• Rest As Needed
• If you don't take all 5 sets to build to your heavy, complete the remaining sets at 90% of your heavy.
For Time:
15-12-9 Clean & Jerks
30-24-18 Alternating Single Leg Squats option: Box Jumps
Time Cap: 10 Minutes •
Athletes 95/65 lb barbell
OPEN/QUARTERS Athletes: 135/95 lb barbell
• SEMIS/GAMES Athletes: 155/105 lb barbell
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