Weakness Warm-up
Run 1200m or Row 1500m
Strength
Touch & Go Squat Snatch 6×3 AHAP
Start around 80%
MetCon
RX
AMRAP 20 minutes:
Run 400m
9 Front Squats, 165/105lbs
9 CTB Pull-ups
(RX+ 205/135lb front squat)
SCALED
AMRAP 20 minutes:
Run 400m
9 Front Squats, 135/95lbs
9 Pull-ups
LITE
AMRAP 20 minutes:
Run 300m
9 Goblet Squats
9 Ring Rows
Cool Down
Pigeon, 2min./side
Puppy Dog, 4min.
Competition Side Work
10 down to 1
Handstand Push-ups
Deadlift, 185/115lbs
