Happy Birthday to Coach Ryan!!
RX
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
Row 500m
30 Gymnastics Kips
30 Leg Swings (each leg)
3. Strength
Touch and Go Deadlift
1×6@70%, 1×5@80%, 1×4@90%, 1×1@95-102.5%
4. MetCon
"11.3"
AMRAP 5 minutes
Squat Clean & Jerk, 165/110lbs
SCALED
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
Row 500m
30 Gymnastics Kips
30 Leg Swings (each leg)
3. Strength
Deadlift 5x3
4. MetCon
AMRAP 5 minutes
Squat Clean & Jerk, 135/95lbs
COMPETITION SIDE WORK
5 Rounds
10 GHD Sit-ups
10 Burpee Box Jump-overs, 24/20″
Rest 30 seconds
