RX
1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
2. Warm-up
AMRAP 5 minutes
20 Sit-ups
10 Goblet Squats
Run 100m
(RX+ 10 GHD sit-ups)
3. Strength
EMOM 10 minutes
1 Squat Clean & Split Jerk @80%
Stay at 80% for all rounds.
4. MetCon
For Time:
50 KB Swings, 53/35lbs
50 Box Jumps, 24/20″
50 Calorie Row
25 KB Swings, 53/35lbs
25 Box Jumps, 24/20″
25 Calorie Row
SCALED
1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
2. Warm-up
AMRAP 5 minutes
20 Sit-ups
10 Goblet Squats
Run 100m
3. Strength
EMOM 10 minutes
1 Power Clean + Front Squat & Push Jerk
4. MetCon
For Time:
50 KB Swings, 44/26lbs
50 Box Jumps, 20/16″
50 Calorie Row
25 KB Swings, 44/26lbs
25 Box Jumps, 20/16″
25 Calorie Row
COMPETITION SIDE WORK
25 minute bike at conversational pace
