RX
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
Row 1000m
-then-
3 Rounds
10 Good Mornings with an empty bar
10 Empty Bar Thrusters
3. Strength
EOMOM for 10 minutes (5 rounds)
6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps.
The goal is to go heavier than week 1.
4. MetCon
AMRAP 25 minutes
25 Calorie Row
50 Wallballs, 20/14lbs
Rest 1 minute
SCALED
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
Row 1000m
-then-
3 Rounds
10 Good Mornings
10 Thrusters
3. Strength
Front Squat 5x5
4. MetCon
AMRAP 25 minutes
25 Calorie Row
50 Wallballs, 14/10lbs
Rest 1 minute
COMPETITION SIDE WORK
AMRAP 12 minutes
7-6-5-4-3-2-1-2-3-4-5-6-7-6-5- etc
Back Squats, 155/105lbs
Strict HSPU
(RX+ 185/125lb BS)
