Mobility
Lizard, 2min./side
Standing Straddle, 4min.
Weakness Warm-up
RX/SCALED
1 Mile Run
-or-
2k Row
LITE
800m Run
-or-
1000m Row
MetCon
RX
For Time:
21-18-15-12-9
Overhead Squat, 95/65lbs
Hang Power Clean, 95/65lbs
(RX+ 115/75lb OHS & HPC)
SCALED
For Time:
21-18-15-12-9
Overhead Squat, 75/55lbs
Hang Power Clean, 75/55lbs
LITE
AMRAP 10 Minutes
15 Overhead Walking Lunges w/ plate
15 Russian KB Swings
-then-
AMRAP 10 Minutes
15 Calories Row
10 Ring Rows
(rest 5min. between AMRAPs)
Strength
Deadlift 4×4
First three sets are warm-up sets between 60 and 75%
Final set is only working set at 80%
Competition Side Work
4 Rounds for Time:
21/18 Calorie Row
15 Pull-ups
Rest :90
(RX+ 21 pull-ups)
