RX
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
4 Rounds
5 Burpees
10 Air Squats
20 Double-unders
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.
4. MetCon
"Elizabeth"
21-15-9
Squat Cleans, 135/95lbs
Ring Dips
SCALED
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
4 Rounds
5 Burpees
10 Air Squats
40 Single-unders
3. Strength
Front Squat 5x5
4. MetCon
21-15-9
Squat Cleans, 115/75lbs
Assisted Ring Dips
COMPETITION
1. Side Work
For time:
100 Calorie Row
Rest 1 minute
80 KB Swings, 53/35lbs
Rest 1 minute
60 Pull-ups
(RX+ CTB pull-ups)
The 1 minute transitions are built in to nudge you towards larger sets. Hold on as long as possible.
