Warm-up
400m Run
30 Walking Lunges
15 Burpees
30 Walking Lunges
500m Row
Strength
“Power OLY Total”
Three attempts at a 1RM Power Snatch
-then-
Three attempts at a 1RM Power Clean
LITE
Alternating Every 2min. for 18min.
6-8 Alt. Pistols + 6-8 Ring Dips
45-60sec. Handstand Hold
45-60sec. Hollow Hold
MetCon
RX
3 Rounds For Time:
800m Run
50 Burpees to 6" target
SCALED
3 Rounds For Time:
600m Run
40 Burpees to 6" target
LITE
AMRAP 3 Minuites x5
400m Run
Max Man-makers in remaining time
(rest 2min. between AMRAP's)
man-maker = push-up, row left, row right, power clean, push press
Cool Down
Twisted Cross, 3min./side
Competition Side Work
RX
For Time:
10 down to 1
KB Swings, 70/53lbs
Strict Handstand Push-ups
(RX+ 4/2″ Deficit HSPU)
SCALED
For Time:
10 down to 1
KB Swings, 53/35lbs
Kipping Handstand Push-ups
