RX
1. Warm-Up
Run 400m
5 Rounds
:30 Handstand Hold
:30 Squat Hold
:30 Rest
2. Back Squat 5×3 at 80%
Use 80% as a guideline, but go heavier than last week.
3. Every 2:00 for 20 Minutes
5 Hang Squat Cleans, 115/75# (RX+, 155/100#)
10 Lateral Bar Burpees
If you fail to complete the work required for that minute, Rest 2:00 and then run ONE 800m run.
SCALED
1. Warm-Up
Run 200m
5 Rounds
:30 Plank Hold
:30 Squat Hold
:30 Rest
2. Skill: Back Squat
3. Every 2:00 for 20 Minutes
5 DB Hang Squat Cleans
10 Burpees
If you fail to complete the work required for that minute, Rest 2:00 and then run ONE 400m run.
COMPETITION
1. Warm-Up
Slow 8 Minute AMRAP
Row 3 Calories
3 kipping HSPU
Row 6 Calories
6 kipping HSPU
9, 9, 12, 12, etc
2. Side Work
Row Max Distance in 12 Minutes