RX
1. Mobility
Couch Stretch, 2min./side
Puppy Dog, 4min.
2. Warm-up
21-15-9:
Empty Bar Push Press
Air Squats
KB Swings
3. Strength
Split Jerk 3×3
One moderate set, one heavy, last set back between the first two.
4. MetCon
For Time:
21 Calorie Row
3 Power Cleans, 185/125lbs
18 Calorie Row
3 Power Cleans, 185/125lbs
15 Calorie Row
3 Power Cleans, 185/125lbs
12 Calorie Row
3 Power Cleans, 185/125lbs
9 Calorie Row
3 Power Cleans, 185/125lbs
(RX+ assault bike calories & 225/145lb power clean)
SCALED
1. Mobility
Couch Stretch, 2min./side
Puppy Dog, 4min.
2. Warm-up
21-15-9:
Empty Bar Push Press
Air Squats
KB Swings
3. Strength
Push Jerk 3×3
4. MetCon
For Time:
21 Calorie Row
3 Power Cleans, 155/105lbs
18 Calorie Row
3 Power Cleans, 155/105lbs
15 Calorie Row
3 Power Cleans, 155/105lbs
12 Calorie Row
3 Power Cleans, 155/105lbs
9 Calorie Row
3 Power Cleans, 155/105lbs
COMPETITION SIDE WORK
6 Rounds
Run 400m
Rest 90 seconds
