BEGINNERS & INTERMEDIATE AT 10.30, ADVANCED & COMPETITORS AT 13.30

Mobility & Warm Up

At low intensity to start, steadily ramping intensity on the rower through the rounds:
20 Calorie Row + 20 Slow Air Squats
16 Calorie Row + :30s Spiderman and Reach
12 Calorie Row + :30s Walkouts
8 Calorie Row + :30s Wall Squats

Barbell Warmup (empty barbell)
10 Good Mornings
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts
10 Hang Muscle Clean

SKILLS & SPECIFIC WARM UP
2 Rounds not For Time
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Push Presses
3 Front Squats
3 Hang Power Cleans
Rest 2 minutes
3 Power Cleans
3 Front Squats
3 Push Jerks.

2 Round (increase intensity):
7 CTB Pull-Ups
25 Double-Unders
3 Power Cleans
2 Front Squats
1 Jerk

CONDITIONING

“Georgia”

For Time:
50 CTB Pull-Ups
200 Double-Unders
10 Power Cleans
10 Front Squats
10 Jerks

Rx Barbell – 80/52
Time Cap – 13:00