RX
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
Row 500m
50 Chest to Deck Push-ups
2. Strength
Back Squat Recovery 5×6 @40-50%
3. MetCon
AMRAP 20 minutes – Climb the ladder
2 DB Snatch 55/35lbs
2 Pull-ups
2 Calorie Row
4 DB Snatch 55/35lbs
4 Pull-ups
4 Calorie Row
6 DB Snatch 55/35lbs
6 Pull-ups
6 Calorie Row
And so on..
(RX+ 70/55lb DB)
SCALED
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
Row 500m
50 Assisted Push-ups
2. Skill
Back Squat 5x5
3. MetCon
AMRAP 20 minutes – Climb the ladder
2 DB Snatch, 45/25lbs
2 Assisted Pull-ups
2 Calorie Row
4 DB Snatch, 45/25lb
4 Assisted Pull-ups
4 Calorie Row
6 DB Snatch, 45/25lb
6 Assisted Pull-ups
6 Calorie Row
And so on..
COMPETITION
1. Side Work
EMOM 8 minutes
60′ Sled Push – medium weight march