RX
1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
2. Warm-up
18-12-6
Gymnastic Kips
Wallballs
4x Double Unders (72-48-24)
3. Strength
EMOM 10 Minutes
1 Squat Clean and Jerk @80%
Stay at 80% for all rounds.
4. MetCon
4 Rounds
21 Calorie Row
15 Overhead Squats, 75/55lbs
9 Bar Facing Burpees
SCALED
1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
2. Warm-up
18-12-6
Gymnastic Kips
Wallballs
8x Single Unders (144-96-48)
3. Strength
EMOM 10 Minutes
1 Squat Clean and Jerk
4. MetCon
4 Rounds
21 Calorie Row
15 Overhead Squats, 45/35lbs
9 Burpees
COMPETITION SIDE WORK
25 minute bike at conversational pace
