Warm-up
RX
2min. Banded Glute Activation
-then-
3 Rounds:
15 Weighted Step-ups
10 Alternating Pistols
5 Romanian Deadlifts
SCALED/LITE
2min. Banded Glute Activation
-then-
3 Rounds:
15 Step-ups
20 Air Squats
5 Good Mornings w/ PVC
Strength
EMOM 5 minutes:
5 Touch & Go Deadlift @75%
MetCon
RX
AMRAP 20 minutes:
10 Toes to Bar
15 Box Jumps, 24/20″
20 Wallballs, 20/14lbs
SCALED/LITE
AMRAP 20 minutes:
15 Hanging Knee Raises
15 Box Jumps, 20/16″
20 Wallballs, 14/10lbs
(scaled box jumps/wallballs further as needed)
Cool Down
Pigeon, 2min./side
Puppy Dog, 4min.
Competition Side Work
For Time:
15 Squat Snatch, 95/65lbs
12 Strict Pull-ups or 6 Rope Climbs
rest 2:00
12 Squat Snatch, 95/65lbs
8 Strict Pull-ups or 4 Rope Climbs
rest 2:00
9 Squat Snatch, 95/65lbs
4 Strict Pull-ups or 2 Rope Climbs
(RX+ 115/75lb snatch)