Warm-up
5 Rounds
10 Gymnastic Kips
200m Run
10 Box Jumps
Strength
Find your 1RM Push Press
LITE
Alternating Every 90sec. for 18min.
8 L-Seated DB Press
6-8 Pendlay Rows
20 Alt. Reverse DB Lunges
MetCon
RX
5 Rounds For Time:
21 Wallballs, 20/14lbs
14 Power Snatch, 75/55lbs
7/5 Muscle-ups
(RX+ 95/65lb power snatch)
SCALED
5 Rounds For Time:
21 Wallballs, 14/10lbs
14 Clean & Jerks, 75/55lbs
14 Ring Dips
(if possible perform ring dips at the top of a muscle-up)
LITE
AMRAP 7 Minutes:
7 Toes to Bar
14 Goblet Squats
100m Run
Cool Down
Pigeon, 3min./side
Competition Side Work
For Time:
Sled Push 25yd
Sprint 25yd down & back
Sled Push 25yd
Sprint 50yd down & back
Sled Push 25yd
Sprint 75yd down & back
Sled Push 25yd
Sprint 100yd down & back
(men use two 45lb plates on each post, women use one 45lb plate on each post)
From the starting line, push the sled 25 yards. Sprint to the starting line and back to the sled and push it 25 more yards. Sprint back to the starting line and back to the sled. Continue this until you have pushed the sled 100yds total. Finish with a 100yd sprint back to the starting line and then sprint 100 yds through the finish line.
