Warm-up
Upper Thoracic Mobility, 3min.
-then-
2min. Squat Hold (can be KB assisted)
-then-
40 Burpees to 6" target
Strength
Deadlift 1x3 AHAP w/ dead-stop
(controlled on the way down, take the hands off the bar, complete next rep)
MetCon
RX
EMOM for 15 Minutes:
1 Rope Climb
1 Power Snatch, AHAP
(RX+ legless rope climbs)
SCALED
sub rope climbs for 2 strict pull-ups
LITE
AMRAP 15 minutes:
5 Ring Rows
10 Walking Lunges
15sec. Plank Hold
Cool Down
Saddle, 5min.
Competition Side Work
Run 20 Minutes for Distance
(if you have a heart rate monitor keep heart rate BPM below 180 minus your age)
