Mobility
Half Front Split, 2min./side
Saddle, 4min.
Warm-up/Primer
AMRAP 4 Minutes:
5 Burpees
10 Pull-ups
100m Sprint
MetCon
RX
3 Rounds for Time:
20 Altermating Pistols
18 Overhead Squats, 75/55lbs
15 Pull-ups
(RX+ 95/65lb OHS)
SCALED
3 Rounds for Time:
40 Air Squats
18 Empty Bar Overhead Squats
15 Ring Rows
LITE
AMRAP 15 minutes:
30 Air Squats
20 OH Lunges with plate
10 Ring Rows
Strength
Back Squat 3×5 @75-85%
No oly shoes, belts, or sleeves.
Competition Side Work
Choose what you are weakest at
6 Rounds For Time:
Row 250m
Rest 1 minute
-OR-
6 Rounds
20 Bar Facing burpees
Rest 1 minute