RX
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
20 Empty Bar Good Mornings
20 Empty Bar Thrusters
Run 800m
3. Strength
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%.
4. MetCon
3 Rounds
10 Thrusters, 135/95lbs
20 Burpees to 6" target
(RX+ 155/105lb thrusters)
SCALED
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
20 Empty Bar Good Mornings
20 Empty Bar Thrusters
Run 600m
3. Strength
Deadlift 5x5
4. MetCon
3 Rounds
10 Thrusters, 115/75lbs
20 Burpees
COMPETITION
1. Side Work
6 Rounds
30 Burpees to 6" target
Rest 1:1
(RX+ 1/.8 mile assault bike)
