Weakness Warm-up
Run 1000m or Row 1250m
MetCon
RX
5 Rounds For Time:
20 Sit-ups
15 Deadlifts, 205/145lbs
40 Double-unders
(RX+ 245/165lb deadlift)
SCALED
5 Rounds For Time:
20 Sit-ups
15 Deadlifts, 165/125lbs
80 Single-unders
LITE
5 Rounds For Time:
20 Sit-ups
15 KB Deadlifts
80 Single-unders
Strength
6×3 Squat Clean and Split Jerk
Start @70% and Work up
Cool Down
Pigeon, 2min./side
Puppy Dog, 4min.
Competition Side Work
10 Rounds:
50m Sprint
Use light sled or weight vest if you have it.
Rest as needed
