Warm-up
Couch Stretch, 2min./side
-then
3 Rounds:
30sec. Squat Hold
15 Box Jumps
Strength
Squat Clean 3x5 @70%
(run 800m for rest between sets)
LITE
Alternating Every 2min. for 18min.
8-10 DB Bench Press
8-10 Ring Rows
5 Bottom’s Up KB Squats (each arm)
MetCon
RX
3 Rounds For Time:
15/12 Calorie Bike
6 Squat Snatch, 135/95lbs
10/8 Calorie Bike
4 Squat Snatch, 135/95lbs
5/4 Calorie Bike
2 Squat Snatch, 135/95lbs
Rest 3min.
(RX+ 165/115lb squat snatch)
SCALED
3 Rounds For Time:
15/12 Calorie Row
6 Squat Snatch, 115/75lbs
10/8 Calorie Row
4 Squat Snatch, 115/75lbs
5/4 Calorie Row
2 Squat Snatch, 115/75lbs
Rest 3min.
LITE
For Time:
1000m Row
-then-
5 Rounds
20 Wallball, 20/14lbs
10 Ring Dips
Cool Down
Pigeon, 2min./side
Competition Side Work
5 Max Sets of Muscle-ups
(rest 2min. between sets)
LITE Side Work
Accumulate 3min. of a Side Plank (each side)
(20min. cap)
