Warm-up
Couch Stretch, 2min./side
-then-
3 Rounds:
9 Goblet Squats, 53/35lbs
12 Russian KB Swings, 53/35lbs
15sec. Nose & Toes Handstand Hold
(scale KB weight and HS hold to a plank as needed)
Strength
Back Squat 8×3 @70%+
(time to bring back your belt, sleeves, and lifters)
(this will prime you to find your 1RM next week)
MetCon
RX
3 rounds for time:
10 Snatches, 95/65lbs
200m Run
SCALED
75/55lb snatch
LITE
3 rounds for time:
20 Ground to Overhead w/ plate
200m Run
Cool Down
Twisted Cross, 2min./side
Saddle, 4min.
Competition Side Work
Find a Max L-sit Hold
