RX
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-Up
A. 4 Rounds
12 Shoulder Dislocates
Run 200m
12 PVC OHS
B. 3×25 Band Pull-a-parts
2. Strength
Strict Press 5×5 @72.5%
(Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk)
4. MetCon
3 Rounds
Run 1200m
Rest 5 minutes
SCALED
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-Up
A. 4 Rounds
12 Shoulder Dislocates
Run 200m
12 PVC OHS
B. 3×25 Band Pull-a-parts
2. Skill Work
Strict Press 5×5
4. MetCon
3 Rounds
Run 800m
Rest 5 minutes
COMPETITION
1. Side Work
Bench Press 5×5 @72.5%
(Slow on the way down, explosive on the way up)
