Warm-up
3 Rounds
25 Double-unders
12 HR Push-ups
(scale DU's to 50 single-unders as needed)
MetCon
RX
5 rounds for time:
400m Run
20 Burpee Box Jumps, 24/20"
SCALED/LITE
3 rounds for time & 20/16" box or less
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Find 1RM Back Squat
B. Find 1RM Pause Power Position Snatch
C. Find 1RM Strict Press
-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/
