RX
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Weakness Warm-up
"Death by 10m"
2. Strength
Strict Press 5×5 @80% +5lbs
focus on bar speed
3. MetCon
For Time:
500m Row
-then-
5 Rounds
5 Hang Power Cleans, 135/95lbs
10 Lateral Bar Burpees
15 Box Jump-overs, 24/20"
SCALED
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Weakness Warm-up
"Death by 10m"
2. Skill
Strict Press 5×5
3. MetCon
For Time:
500m Row
-then-
5 Rounds
5 Hang Power Cleans, 115/75lbs
10 Burpees
15 Box Jump-overs