RX
1. Mobility
Half Seated Frog, 2min./side
Pigeon, 2min./side
2. Warm-Up
4 Rounds
15 Walking lunges
5 HSPU
3. Strength
Work up to ONE heavy set of 3 deadlifts
Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.
4. MetCon
For time:
15 Power Cleans, 185/125lbs
30 Bar Facing Burpees
60 Wallballs, 20/14lbs
(RX+ 225/145lb PC, 30/20lb WB)
SCALED
1. Mobility
Half Seated Frog, 2min./side
Pigeon, 2min./side
2. Warm-Up
4 Rounds
15 Walking lunges
5 Push-ups
3. Strength
Work up to ONE heavy set of 3 deadlifts
Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.
4. MetCon
For time:
15 Power Cleans, 155/105lbs
30 Burpees
60 Wallballs, 14/10lbs
COMPETITION
1. Side Work
For Time:
180 Burpees to 6" target
Rest 3 minutes
30 Burpees to 6" target (Max effort)
(RX+ 6 mile AB then 1 mile AB)
