Mobility
OH Band Distraction, 2min./side
Saddle, 4min.
Warm-up
3 Slow Rounds:
15 KB Swings
15 Leg Swings (each leg)
15 Calorie Row
MetCon
RX
5 Rounds For Time:
400m Run
10 Power Cleans, 165/115lbs
(RX+ 205/135lb power clean)
SCALED
5 Rounds For Time:
300m Run
10 Power Cleans, 135/95lbs
LITE
AMRAP 15 Minutes:
200m Run
10 KB Sumo Deadlift High Pulls
-then-
AMRAP 10 Minutes:
10 DB Push Press
10 Seated Dips
10 Box Jumps
(rest 5min. between AMRAPs)
Strength
Find your 1 Rep Max Power Clean
Competitors
SIDE WORK
“JT”
21-15-9 Reps For Time:
Handstand Push-ups
Ring Dips
Push-ups
(scale reps to 15-12-9 as needed)
