RX
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Warm-up
Row 600m
20 Empty Bar Overhead Squats
10 Ring Dips
3. Strength
Touch and Go Clean
3-3-3 at 65-70%
2-2-2-2 at 70-75%
This will feel relatively light, work on the skill of touch and go.
Do not exceed percentages.
4. MetCon
18-15-12-9-6-3reps for time:
CTB Pull-ups
Back Squat, 165/110lbs – bar taken from ground
(RX+ 205-225/135-155lb BS)
SCALED
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Warm-up
Row 600m
20 PVC Overhead Squats
10 Assisted Ring Dips
3. Strength
Power Clean + Front Squat 5x3
4. MetCon
18-15-12-9-6-3reps for time:
Pull-ups
Back Squat, 135/95lbs – bar taken from ground
COMPETITION
1. Side Work
24-21-18-15-18-21-24
Calorie row
(rest while partner goes or 1:1)
