RX
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
4 Rounds
20 Walking Lunges
10 Box Jumps
5 Strict Pull ups
3. Strength
Back Squat 4×1 at 90%+
Warm up to 90% of your 1RM Back Squat,If you’re feeling strong go above 90% and hit FOUR singles. If the weight feels heavy, stay right at 90%.
4. MetCon
AMRAP 5 minutes
10 Burpees to 6" target
10 Front Squats, 115/75lbs
(RX+ 135/95lb FS)
SCALED
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
4 Rounds
20 Walking Lunges
10 Box Jumps
5 Assisted Pull ups
3. Strength
Back Squat 5x5
4. MetCon
AMRAP 5 minutes
10 Burpees
10 Front Squats, 95/65lbs
COMPETITION
1. Side Work
3 Rounds
Max wallballs in two minutes, 20/14lbs
Rest 1 minute
Max distance HS walk in two minutes
Rest 1 minute
