RX
1. Warm-Up
Row 500m
-then-
2 Rounds
12 PVC Good Mornings (GO SLOW!)
12 Overhead Squats with PVC
2. Lift
Deadlift 1×5 at 90%
Warm yourself up to 90% of the 5RM you found last week and perform one set of 5 at 90%.
Same control on the lowering of the bar as last week.
3. MetCon
4 Rounds
10 Hang Power Cleans, 135/95lbs
10 Handstand Push ups
(RX+ 5 Rounds)
SCALED
1. Warm-Up
Row 500m
-then-
2 Rounds
12 PVC Good Mornings (GO SLOW!)
12 Overhead Squats with PVC
2. Lift
Deadlift 5x5
3. MetCon
4 Rounds
10 Hang Power Cleans, 115/75lbs
20 Push ups
COMPETITION
1. Side Work
5 Rounds
10 alternating pistols
1min. Rest
(RX+ weighted)