B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Tempo cleans
3 push press
3 jerks
Scaling options
Beginner
3 rounds
600m Bike 200m Row/Ski
25 V-ups or Sit-ups
10 Front Squats @heavy
Intermediate
3 rounds
1,000m Bike 400m Row/Ski
15 TTB or 25 Toes to eye level
10 Front Squats @155/105 lbs
COMP
3 rounds
400m Bike erg
25 TTB
10 Front Squats @205/145
Points of performance:
The weight for the skull crushers has to be challenging for the number of répétions, BUT you should not reach failure at any points
Practice different pattern for the wall walks
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Beginner
EMOM 10
Odd: 100m Run
Even: 2 Clean & Jerks @Technical load across each set
Intermediate
As written
COMP
EMOM 10
8/6 Cal Bike erg
2 Push Jerk @65%