RX
1. Mobility
Half Front Split, 2min./side
Butterfly, 4min.
2. Warm-up
400m Run
-then-
10 Empty Bar Strict Presses
10 Empty Bar Push Presses
10 Empty Bar Push Jerks
3. Strength
Find your 3RM Split Jerk
4. MetCon
AMRAP 7 minutes – Climb the ladder
3 Calorie Row
3 Toes to Bar
6 Calorie Row
6 Toes to Bar
9 Calorie Row
9 Toes to Bar
And so on…
(RX+ assault bike calories)
SCALED
1. Mobility
Half Front Split, 2min./side
Butterfly, 4min.
2. Warm-up
400m Run
-then-
10 Empty Bar Strict Presses
10 Empty Bar Push Presses
10 Empty Bar Push Jerks
3. Strength
Split Jerk
Take 20 minutes to work on form.
4. MetCon
AMRAP 7 minutes – Climb the ladder
3 Calorie Row
3 Hanging Knee Raises
6 Calorie Row
6 Hanging Knee Raises
9 Calorie Row
9 Hanging Knee Raises
And so on…
COMPETITION SIDE WORK
4 Rounds
10 Power Snatch, 115/75lbs
50 Double-unders
Rest 30 seconds
