RX
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
For Time:
6 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
3. MetCon 1
AMRAP 10 Minutes – Climb the ladder
1 Power clean 135/95lbs
1 Push jerk 135/95lbs
1 Muscle-up
2 Power clean 135/95lbs
2 Push jerk 135/95lbs
2 Muscle-up
3 Power clean 135/95lbs
3 Push jerk 135/95lbs
3 Muscle-up
And so on…
(RX+ 155/105lb PC & PJ)
4. MetCon 2
3 Rounds
30 Box Jumps, 24/20″
30 Calorie Row
Rest 90 seconds
(RX+ 30 assault bike calories)
SCALED
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
For Time:
6 Rounds
5 banded pull-ups
10 assisted push-ups
15 air squats
3. MetCon 1
AMRAP 10 Minutes – Climb the ladder
1 Power clean 115/75lbs
1 Push jerk 115/75lbs
1 Burpee CTB Pull-up
2 Power clean 115/75lbs
2 Push jerk 115/75lbs
2 Burpee CTB Pull-ups
3 Power clean 115/75lbs
3 Push jerk 115/75lbs
3 Burpee CTB Pull-ups
And so on…
4. MetCon 2
3 Rounds
30 Box Jumps, 20/16"
30 Calorie Row
Rest 90 seconds
COMPETITION
1. Side Work
3 Rounds
7 Front squat 185/125lbs
21 Bar facing burpees
7 Front squat 185/125lbs
Rest 90 seconds
(RX+ 205-225/135-155lb FS)
