RX
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
3. Strength
Front Squat 4x4 @80%+
4. Metcon
4 RFT
5 Burpee Muscle-ups
15 Calorie Row
SCALED
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Rounds
5 Assisted Pull-ups
10 Assisted Push-ups
15 Air Squats
3. Strength
Front Squat 4x4
4. Metcon
4 RFT
5 Burpee CTB Pull-ups
15 Calorie Row
COMPETITION SIDE WORK
12-9-6-3
Deadlift, 255/165lbs
Front Squat, 185/135lbs
Squat Snatch, 115/75lbs
Rest 1 minute after each set (12 of each movement, rest, 9 of each movement, rest, etc)
(RX+ 315/205lb DL, 225/145lb FS, 135/95lb SS)
