RX
1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Rounds
15 Jump Squats
5 Strict Pull-ups
3. Strength
Squat Snatch 5×3 @80%+
Drop and reset each rep.
4. MetCon
3 Rounds
21 Sumo Deadlift High Pull, 105/70lbs
6 Muscle-ups
(RX+ 9 muscle-ups)
SCALED
1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Rounds
15 Jump Squats
5 Assisted Strict Pull-ups
3. Strength
Power Snatch + Overhead Squat 5×3
4. MetCon
3 Rounds
21 Sumo Deadlift High Pull, 75/55lbs
12 Ring Dips
COMPETITION SIDE WORK
2 Rounds
30 Dumbbell Shoulder to OH, 45/25lb DB's
30 Dumbbell Front Squats, 45/25lb DB's
30 Calorie Row
Rest two minutes between rounds
(RX+ 55/35lb DB's)
