Warm up
2-3 Sets
15ft Toes out walk
15ft Toes in walk
15ft Heels walk
15ft Toes walk
1:00 Jog
10 No Jump Burpee
:30 Row (moderate)
Scoring: Checkbox
Tall Power Clean
3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE
3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE
3 Tall Power Clean (2”,4”,6”) @ 6/10 RPE
3 Tall Power Clean (2”,4”,6”) @ 6/10 RPE
*1st Rep: 2", 2nd Rep: 4", 3rd Rep 6"
Scoring: Checkbox
Clean Pull Front the blocks + Pause Squat Clean + Push Jerk
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
*Pause in the bottom of the squat for 2 seconds.
Scoring: Checkbox
Barbell Front Rack Step Ups
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
Scoring: Checkbox
Metcon (25 min cap) 1 Mile Run 2000m Row 50 Burpees to 6 inch Target
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