Warm-up
400m Run
30 Walking Lunges
15 Burpees
30 Walking Lunges
500m Row
Strength
“Power OLY Total”
Three attempts at a 1RM Power Snatch
-then-
Three attempts at a 1RM Power Clean
LITE
Accumulate 7 Minutes of Wall-sits at Parallel - hands must stay above hips
(20min. cap)
MetCon
RX
3 Rounds For Time:
800m Run
50 Burpees to 6" target
SCALED
3 Rounds For Time:
600m Run
40 Burpees to 6" target
LITE
3 Rounds For Time:
500m Run
30 Burpees
Cool Down
Twisted Cross, 3min./side
Competition Side Work
For Time:
10 down to 1
KB Swings, 70/53lbs
Strict Handstand Push-ups
(RX+ 4/2″ Deficit HSPU)
-OR-
For Time:
10 down to 1
KB Swings, 53/35lbs
Kipping Handstand Push-ups
