B. Mobility
PNF banded lat stretch
10 reps/arm
C. Specific
3 sets
Row/Bike 5 cal Sprint
5 Pause front squats @ascending
Scaling options
Beginner
30 sec Moderate farmer’s carry
30 sec Power clean & Jerk @Moderate
30 sec PVC Jump overs
30 sec Rest
Intermediate
30 sec Heavy farmer’s carry
30 sec Power clean & Jerk @ 185/135 lbs
30 sec Box jump overs 24/20"
30 sec Rest
COMP
5 sets
30 sec Heavy farmer’s carry
rest 15
30 sec Heavy dynamic sled pull Or Fat bar cleans
rest 15
30 sec Box jump overs 24/20" *Clear the box
rest 15
Hold the top for 5 seconds every 5 reps
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Score: Max weight
TC: 12mins
Scaling options
Beginner
7 x 3 @Moderate
Rest 60sec
Intermediate & COMP
As written