Warm-up
6 Rounds
3 Burpees
6 Jump Squats
100m Run
Strength
Work up to a heavy back squat single close to 90% of your 1RM
-then-
Back Squat 5×3 @85% of your 1RM
MetCon
RX
3 Rounds For Time:
9 Squat Snatch, 115/75lbs
15 Lateral Bar Burpees
(RX+ 135/95lb snatch)
SCALED
3 Rounds For Time:
9 Squat Snatch, 95/65lbs
9 Burpees
LITE
AMRAP 6 Minutes:
12 KB Swings
12 Wallballs
-4min. Rest-
AMRAP 6 Minutes:
12 Box Step-ups
12 DB Push Presses
-4min. Rest-
AMRAP 6 Minutes:
1000m Row
Max Burpees In Remaining Time
Cool Down
Twisted Cross, 3min./side
Competition Side Work
3 Rounds For Time:
25 Box Jumps, 30/24″
25/20 Calorie Row
25/20 Deficit Push-ups, 2″
90sec. Rest
