Warm-up
250m Row
-then-
3 Rounds
10 Overhead Squats
30′ Handstand Walk
(scaled HS walk to 3 wall walks or 9 HR push-ups)
Strength
Every 2min. for 8min.
3 MisFit Snatch Complex @70%+
LITE
4 Rounds
12-16 KB Romanian Deadlifts
60sec. L-sit Hang (accumulated)
MetCon
RX
In 10 Minutes:
4/3k Bike
5 Rope Climbs
Max Rep Power Cleans 185/125lbs in remaining time
(RX+ 142/93lb stone cleans in remaining time)
SCALED
In 10 Minutes:
1500m/1000m Row
15 Burpee CTB Pull-ups
Max Rep Power Cleans 155/105lbs in remaining time
LITE
5 Rounds For Max Reps:
45sec. Burpees
Rest 75sec.
Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.
Deadlift 3x3 @80%+
6 Rounds For Time:
400m Run
Rest 1:1
3 Rounds For Time:
750/600m Row
30 Alternating Pistols
30 CTB Pull-ups
Rest 2min.
