Warm-up
Run 800m
20 Walking Lunges
20 Gymnastic Kips
20 Walking Lunges
20 Gymnastic Kips
MetCon
RX
EMOM for 8 minutes:
15/12 Calorie Row
Rest 2:00
EMOM for 8 minutes:
15/12 Burpess to 6" target
Rest 2:00
EMOM for 8 minutes:
15/12 Calorie Row
SCALED/LITE
10/7 reps of each
Cool Down
Couch Stretch, 2min./side
Standing Straddle, 4min.
Strength/Skill
Make up a lift you missed earlier in the week
A. Find your 1RM Clean & Jerk
B. Find your 1RM Power Snatch
C. Find your 2RM Back Squat
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/