RX
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
3 Wall Walks
10 PVC Dislocates
15 PVC OHS
Run 400m
15 PVC OHS
10 PVC Dislocates
3 Wall Walks
3. Strength
Every 3 minutes for 15 minutes (5 sets)
5 Back Squats @90%+ of your 5RM
(add 5-10lbs from last week)
4. MetCon
AMRAP 12 minutes
6 Squat Cleans, 135/95lbs
8 Box Jumps, 24/20″
10 Toes to bar
(RX+ 155/105lb SC)
SCALED
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
6 HR Push-ups
10 PVC Dislocates
15 PVC OHS
Run 400m
15 PVC OHS
10 PVC Dislocates
6 HR Push-ups
3. Strength
Back Squats 5x5
4. MetCon
AMRAP 12 minutes
6 Squat Cleans, 115/75lbs
8 Box Jumps, 20/16″
10 Hanging Knee Raises
COMPETITION
1. Side Work
3 Rounds
30 Hang Power Snatch, 75/55lbs
100 Double-unders
Rest 90 seconds
(RX+ 95/65lbs)
Goal is to go unbroken as long as possible on power snatch. Don’t break up into small sets, big sets only.
