Mobility
Lizard, 2min./side
Standing Straddle, 4min.
Weakness Warm-up
Run 1 Mile or Row 2k
MetCon
RX
AMRAP 6 Minutes:
4 Squat Cleans, 165/110lbs
3 Bar Muscle-ups
(RX+ 185/125lb squat clean)
SCALED
AMRAP 6 Minutes:
4 Squat Cleans, 135/95lbs
6 CTB Pull-ups
LITE
AMRAP 15 Minutes:
6 Ring Rows
8 Goblet Squats
10 DB Push Press
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
AMRAP 6 minutes:
10 Unbroken Handstand Push-ups
