RX
1. Mobility
Pigeon, 2min./side
Saddle, 4min.
2. Warm-Up
Alternating Every Minute on the Minute for 8:00
Burpee Broad Jump 30′
8 Ground to Overhead with a Plate, 45/25lbs
3. Strength
Front Squat 4×10
Keep this light and fast, stay under/at 60% of your 1RM.
4. MetCon
7 Rounds
5/3 Bar Muscle-ups
10 Push Jerks, 135/95lbs
15 Lateral Bar Burpees
(RX+ 155/105lb PJ)
SCALED
1. Mobility
Pigeon, 2min./side
Saddle, 4min.
2. Warm-Up
Alternating Every Minute on the Minute for 8:00
Burpee Broad Jump 30′
8 Ground to Overhead with a Plate, 35/15lbs
3. Strength
Front Squat 5x5
4. MetCon
7 Rounds
5 Ring Dips
10 Push Jerks, 115/75lbs
15 Burpees
COMPETITION
1. Side Work
AMRAP 2 Minutes x3
3 Touch and go power cleans AHAP
60ft Sled push shuttle sprint (30ft down, 30ft back)
Rest 2 minute between AMRAPs
