RX
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 SLOW Rounds
20 Push-ups
20 Abmat Sit-ups
3. MetCon 1
AMRAP 8 minutes – climb the ladder
1 Lateral Bar Burpee
1 Hang Power Snatch, 95/65lbs
2 Lateral Bar Burpees
2 Hang Power Snatch, 95/65lbs
3 Lateral Bar Burpees
3 Hang Power Snatch, 95/65lbs
And so on…
(RX+ 115/75lb HPS)
4. MetCon 2
AMRAP 10 minutes - climb the ladder
3 Wallballs, 20/14lbs
3 Calorie Row
6 Wallballs, 20/14lbs
6 Calorie Row
9 Wallballs, 20/14lbs
9 Calorie Row
And so on…
SCALED
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 SLOW Rounds
20 Assisted Push-ups
20 Abmat Sit-ups
3. MetCon 1
AMRAP 8 minutes – climb the ladder
1 Burpee
1 Hang Power Snatch, 75/55lbs
2 Burpees
2 Hang Power Snatch, 75/55lbs
3 Burpees
3 Hang Power Snatch, 75/55lbs
And so on…
4. MetCon 2
AMRAP 10 - climb the ladder
3 Wallballs, 14/10lbs
3 Calorie Row
6 Wallballs, 14/10lbs
6 Calorie Row
9 Wallballs, 14/10lbs
9 Calorie Row
And so on…
COMPETITION SIDE WORK
AMRAP 2 minutes x5
15 Thrusters, 95/65lbs
Max distance HS walk in remaining time
Rest 1 minute between AMRAPS.
