RX
1. Mobility
Lizard, 2min./side
Puppy Dog, 4min.
2. Warm-up
Row 300m
-then-
EMOM for 5 minutes
3 Heavy Thrusters
3. Strength
Back Squat 5x5 @90%+ of your 5RM
Add 5-10lbs from last week, keep rest around 3 minutes.
4. MetCon
3 Rounds
5 Power Clean, 185/125lbs
15 Toes to Bar
(RX+ 225/145lb PC)
SCALED
1. Mobility
Lizard, 2min./side
Puppy Dog, 4min.
2. Warm-up
Row 300m
-then-
EMOM for 5 minutes
6 Empty Bar Thrusters
3. Strength
Back Squat 5x5
4. MetCon
3 Rounds
5 Power Clean, 155/105lbs
15 Hanging Knee Raises
COMPETITION
1. Side Work
4 Rounds
Row 600/500m
21 Burpees
21 Push Press, 45/25lb dumbbells
Rest 1 minute
(RX+ 55/35lb DB's)
