RX
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-up
AMRAP 6 Minutes - Climb the Ladder
2 Box Jumps
2 Empty Bar Overhead Squats
4,4,6,6,8,8 etc
3. Strength
Back Squat 4×4 @80%+
4. MetCon
AMRAP 10 Minutes – Climb the ladder
20 Double-unders
3 CTB Pull-up
40 Double-unders
6 CTB Pull-ups
60 Double-unders
9 CTB Pull-ups
And so on…
(RX+ start with 1 rope climb and add 1 rep each rnd)
SCALED
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-up
AMRAP 6 Minutes - Climb the Ladder
2 Box Jumps
2 Overhead Squats w/ PVC
4,4,6,6,8,8 etc
3. Strength
Back Squat 4×4
Stay light and focus on form.
4. MetCon
AMRAP 10 Minutes – Climb the ladder
40 Single-unders
3 Pull-up
80 Single-unders
6 Pull-ups
120 Single-unders
9 Pull-ups
And so on…
COMPETITION SIDE WORK
AMRAP 18 Minutes
Run 200m
10 Clean and Jerks, 135/95lbs
Rest 1 minute
