Mobility
OH Band Distraction, 2min./side
Saddle, 4min.
Warm-up
3 Slow Rounds:
10 Good Mornings (slow)
10 Wallballs
40 Double-unders
(scale to 80 single-unders as needed)
MetCon
RX
AMRAP 15 Minutes:
10 Deadlifts, 205/145lbs
30 Wallballs, 20/14lbs
250m Row
(RX+ 275/185lb deadlift)
SCALED
AMRAP 15 Minutes:
10 Deadlifts, 185/135lbs
30 Wallballs, 14/10lbs
250m Row
LITE
AMRAP 15 Minutes:
15 KB Swings
30 Wallballs
200m Run
Strength
Power Snatch 6×2
(as heavy as possible)
Competition Side Work
30 Muscle Ups for time
Each time you break complete 15 Box Jumps 24/20″
(scale to 21 mu's or 60 ring dips as needed)
