RX
1. Mobility
Couch Stretch, 2min./side
Puppy Dog, 4min.
2. Warm-up
AMRAP 6:00
30 Double-unders
10 Wallballs
-then–
2:00 in the bottom of a squat
3. MetCon
6 RFT
20 Squats
20 Push-ups
20 Lunges
200m Run
4. Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Clean 5×3 @80%+
Drop and reset each rep.
B. Front Squat 5×3 @85%+
-OR-
Spend 20min. working on a weakness
Examples: double-unders, ring dips, toes to bar.
SCALED
1. Mobility
Couch Stretch, 2min./side
Puppy Dog, 4min.
2. Warm-up
AMRAP 6:00
60 Single-unders
10 Wallballs
-then–
2:00 in the bottom of a squat
3. MetCon
4 RFT
20 Squats
20 Push-ups
20 Lunges
200m Run
4. Strength/Skill
Make up a lift you missed earlier in the week
A. Power Clean + Front Squat 5×3
Drop and reset each rep.
B. Front Squat 5×3
-OR-
Spend 20min. working on a weakness
Examples: single-unders, pull-up negatives, kipping.
COMPETITORS
Active Rest Day
1. Specific Mobility Session
Spend 15-20 minutes moving through areas that are generally tight or bothering you.
2. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes.
3. 40+ Minute ROMWOD
https://romwod.com/
