RX
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Rounds
5 Strict Handstand Push-ups
5 Burpees
15 KB Swings
3. Strength
Push Jerk 4x4 @70%+
4. MetCon
AMRAP 7 minutes
80 Double-unders
40 Goblet Squats, 53/35lbs
20 Push Jerks, 115/75lbs
(RX+ 70/53lb goblet squat & 135/95lb PJ)
SCALED
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Rounds
5 DB/KB Strict Press
5 Burpees
15 KB Swings
3. Strength
Push Jerk 4x4
4. MetCon
AMRAP 7 minutes
160 Single-unders
40 Goblet Squats, 44/26lbs
20 Push Jerks, 95/65lbs
COMPETITION SIDE WORK
3 Rounds
Row 750m
Assault Bike 1 mile
Rest 3 minutes
