RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-up
4 Rounds
10 Step-ups with plate OH
5 Ring Dips
3. MetCon
AMRAP 40 minutes
20 Calorie row
10 Burpees to 6″ target
20 Pull-ups
10 Squat Snatch, 135/95lbs
(RX+ alternating single arm DB squat snatch 55-70/35-55lbs)
SCALED
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-up
4 Rounds
10 Step-ups with plate OH
5 Assisted Ring Dips
3. MetCon
AMRAP 40 minutes
20 Calorie row
10 Burpees
20 Assisted Pull-ups
10 Squat Snatch, 115/75lbs
COMPETITION
1. Side Work
Run 200m
10 deficit strict HSPU, 4/3"
Run 200m
8 deficit strict HSPU, 4/3"
Run 200m
6 deficit strict HSPU, 4/3"
Run 200m
4 deficit strict HSPU, 4/3"
Run 200m
2 deficit strict HSPU, 4/3"
