Mobility
Half Front Split, 2min./side
Saddle, 4min.
Warm-up/Primer
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
MetCon
RX
For Time:
20-18-16-14-12-10
Stationary Front Rack Lunges, 95/65lbs
10-9-8-7-6-5
Handstand Push-ups
(RX+ 135/95lb lunges)
SCALED
For Time:
20-18-16-14-12-10
Stationary Front Rack Lunges, 75/55lbs
10-9-8-7-6-5
DB Push Press
LITE
AMRAP 16 minutes:
500m Row
40 Walking Lunges
30 Burpees
20 DB Push Press
Strength
Back Squat 4×4 @70-80%
No oly shoes, belts, or sleeves.
Competition Side Work
Choose what you are weakest at
4 Rounds for Time:
Row 500
Rest 1:1
-OR-
4 Rounds For Time:
30 Bar Facing Burpees
Rest 1:1
