RX
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
3 Round for Time:
10 Hand Release Push-ups
10 Calorie Row
10 Hang Power Cleans, 95/65lbs
(RX+ assault bike calories)
3. MetCon 1
AMRAP 10 Minutes
7 Squat Cleans, 135/95lbs
30 Double-unders
(RX+ 165/110lb squat clean)
4. MetCon 2
3 minute AMRAP x3
5 Hang Power Snatch, 115/75lbs
6 Handstand Push-ups
7 Shoulder to Overhead, 115/75lbs
Rest 2 minutes between AMRAPs.
Continue where you left off each AMRAP, do not start over at beginning.
(RX+ 135/95lb barbell)
SCALED
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
3 Round for Time:
10 Assisted Hand Release Push-ups
10 Calorie Row
10 Hang Power Cleans, 75/55lbs
3. MetCon 1
AMRAP 10 Minutes
7 Squat Cleans, 115/75lbs
60 Single-unders
4. MetCon 2
3 minute AMRAP x3
5 Hang Power Snatch, 95/65lbs
12 Hand Release Push-ups
7 Shoulder to Overhead, 95/65lbs
Rest 2 minutes between AMRAPs.
Continue where you left off each AMRAP, do not start over at beginning.
COMPETITION SIDE WORK
10 Rounds for Time:
10 Assault Bike Calories
10 Calorie Row
Rest 1 minute
