Warm up
2-3 Sets
1:00 Row (moderate)
15 Banded Good Morning
50 Single Under
20 Step Back Lunges
10 Tempo Single Arm High Pull (each arm, light)
-Then-
Warm Up to Deadlift and Hang Clean weight.
Scoring:
Metcon
AMRAP 15 Minutes
20 Deadlift (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Cleans (115/80)
Scaled:
AMRAP 15 Minutes
20 Deadlift (95/65)
40 Double Unders
80ft Walking Lunge
40 Double Unders
10 Hang Cleans (95/65)
Target rounds 4
Scoring:
Power Snatch
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
Scoring:
Power Clen + Split Jerk 2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean
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