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:
30-20-10
Thruster, 75/55lbs
Run 400m after each set
(RX+ 95/65lb thruster)
SCALED
For Time:
30-20-10
Empty Bar Thrusters
Run 300m after each set
LITE
AMRAP 12 Minutes:
30-20-10
Wallball
Run 300m after each set
Strength
Back Squat 4×4 @75-85%
No oly shoes, belts, or sleeves.
Competition Side Work
Choose what you are weakest at
4 Rounds
Row 500m
Rest 1:1
-OR-
4 Rounds
30 Bar Facing burpees
Rest 1:1
