RX
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
100 Double-unders
30 Weighted Step-ups, 35/25lb DB's or KB's
(RX+ 45/35lb DB's)
2. Strength
Find your 1RM Back Squat
Dust off your Oly’s, knee sleeves, belts, and set a new PR.
3. MetCon
"DT"
5 Rounds
12 Deadlift, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Push Jerks, 155/105lbs
SCALED
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
200 Single-unders
30 Step-ups
2. Skill
Back Squat 5x5
3. MetCon
5 Rounds
12 Deadlift, 135/95lbs
9 Hang Power Cleans, 135/95lbs
6 Push Jerks, 135/95lbs
COMPETITION
1. Side Work
With a 4 minute running clock:
Max muscle-ups in 1 minute
30 Second transition
Max alternating pistols in 1 minute
30 Second transition
Max HSPU in 1 minute