Warm-up
3 Rounds
10 OH Walking Lunges w/ plate
10 Empty Bar Push Presses
200m Run
Strength
Push Press 4×4 @80-85%
LITE
3 Rounds
6-8 Deadlifts
20-25 Ring Dips
(rest 90sec. between movements)
MetCon
RX
5 Rounds For Time:
12 Deadlifts, 225/155lbs
6 Muscle-ups
200m Run
(RX+ 275/185lb deadlift)
SCALED
5 Rounds For Time:
12 Deadlifts, 185/135lbs
12 Ring Dips
200m Run
LITE
3 Rounds For Time:
500m Row
15 HR Push-ups
25 KB Swings, 70/53lbs
Cool Down
Saddle, 5min.
Competition Side Work
3 Rounds For Time:
21 Toes to Bar
9 T&G Power Snatch, 135/95lbs
21/15 Assault Bike Calories
2min. Rest
(RX+ 155/105lb snatch)
