RX
1. Mobility
Half Seated Frog, 2min./side
Butterfly Pose, 4min.
2. Warm-Up
5 Rounds
10 Calorie Row
10 Gymnastic Kips
3. Strength
Push Press
3-3 at 70-80%
2-2-2 at 80-90%
1-1 at 90%+
4. MetCon
Every 10 seconds until failure:
1 Power clean to push jerk 155/105lbs
10 minute cap
(RX+ 195/130lbs)
SCALED
1. Mobility
Half Seated Frog, 2min./side
Butterfly Pose, 4min.
2. Warm-Up
5 Rounds
10 Calorie Row
10 Gymnastic Kips
3. Strength
Push Press 5x5
4. MetCon
Every 10 seconds until failure:
1 Power clean to push jerk 135/95lbs
10 minute cap
COMPETITION
1. Side Work
6 Rounds
150m Shuttle sprint (75m down – pick up a barbell clip – 75m back)
Rest 2-3 minutes
Get some friends, race on all 6.
