Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
Warm-up
3 Slow Rounds:
20 Perfect Gymnastics Kips
20 Narrow Grip Overhead Squats
20sec. Plank Hold
(squeeze midline and glutes to make plank hard)
MetCon
RX
15-12-9
Front Squat, 115/75lbs
Hang Power Clean, 115/75lbs
Push Jerk, 115/75lbs
(RX+ 135/95lb barbell)
SCALED
15-12-9
Front Squat, 95/65lbs
Hang Power Clean, 95/65lbs
Push Jerk, 95/65lbs
LITE
AMRAP 15 minutes:
15 Wallball
12 KB Swings
9 Sit-ups
Strength
Alternating EMOM 12 minutes
Even: 2 Push Jerk 85%
Odd: 10 Box Jumps, 24/20″
Competition Side Work
2 Rounds For Time:
Run 800m
Rest two minutes
