RX
1. Warm-Up
20 Empty Bar Good Mornings
20 Empty Bar Thrusters
Run 800m
2. Deadlift 4×1
Warm up to 85% of your deadlift 1RM.
If you’re feeling strong and the bar feels light, go 90%+.
If the bar feels heavy stay at 90%.
3. 5 Rounds
30 Double Unders
10 Thrusters 95/65lbs
5 Handstand Push-ups
SCALED
1. Warm-Up
20 Empty Bar Good Mornings
20 Empty Bar Thrusters
Jog 400m
2. Skill: Deadlift
3. 5 Rounds
60 Single Unders
10 Thrusters
5 Push-ups
COMPETITION
Active Recovery Workout
1. Warm-up
3 Slow Rounds
200m Run
10 PVC OH Squats
10 PVC Pass Thru's
2. 15 Rounds for max meters (30:00)
:30 seconds @ max effort pace
:90 seconds @ 60-65% effort
*set pace goal on both work/rest intervals and stick to them!
3. Mobility
Hip Flexor, Quad, Hamstring... (coaches choice)