RX
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
Run 400m
20 Walking Lunges
20 Box Jumps
20 PVC Dislocates
3. MetCon
For Time
1500m Row*
*EMOM 5 over rower burpees
Do not start with burpees.
(RX+ 2k row)
4. Strength
Make up a lift you missed earlier in the week
A. 5min. EMOM 5 T&G Power Cleans @70%+
B. 5min. EMOM 4 Front Squats @70%+
OR
Choose two movements you consider a weakness.
Coaches will have great suggestions!
20min. EMOM:
Odd Minutes – “weakness” #1
Even Minutes – “weakness” #2
Examples: Double-unders, Ring Dips, Toes to Bar.
SCLAED
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
Run 400m
20 Walking Lunges
20 Box Jumps
20 PVC Dislocates
3. MetCon
For Time
1500m Row*
*EMOM 5 burpees
Do not start with burpees.
4. Strength
Make up a lift you missed earlier in the week
A. 5min. EMOM 3 Power Cleans
B. 5min. EMOM 5 Front Squats
OR
Choose two movements you consider a weakness and work on them for 20min.
