Warm-up
800m Run
-then-
3 Rounds
10 Walking Lunges
10 Sit-ups
10 Dislocates
10 Hollow Rocks
Strength
Clean & Jerk 10x1 @80-100%+
(full squat clean and split jerk)
LITE
5 Rounds
20 KB Swings
8-10 DB Front Squats
8-10 Ring Rows
(rest 30sec. between movements)
MetCon
RX
AMRAP 7 Minutes:
11 Deadlifts, 185/135lbs
7 Burpee Box Jump-overs, 24/20″
(RX+ 225/155lb deadlift)
SCALED
AMRAP 7 Minutes:
11 Deadlifts, 155/105lbs
7 Burpee Box Jump-overs, 20/16″
LITE
4 Rounds For Time:
15 Burpees
300m Run
(rest 2min. after 2nd rnd)
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
10 Rounds For Time:
100m Sprint
10 Handstand Push-ups
(rest 60sec. after 3rd, 6th, and 9th rnd)
