Warm-up
4 Rounds
150m Row
10 Gymnastics Kips
Strength
Squat Snatch 10×1 @80-92.5%
LITE
3 Rounds
6-8 Back Squat
8-10 Single-leg Hip Bridge (each leg)
8-10 Single-arm Trap 3 Raises
(rest 60sec. between movements)
MetCon
RX
For Time:
30-20-10
Push Press, 95/65lbs
Hang Clean, 95/65lbs
*perform 30 sit-ups after each round*
(RX+ 115/85lb barbell)
SCALED
75/55lb barbell
LITE
AMRAP 10 Minutes:
5 Strict Pull-ups
10 Wallball
15 KB Swings
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
6 Rounds For Time:
100m Sprint
15 CTB Pull-ups
2min. Rest
(RX+ 20 CTB)
