RX
1. Mobility
Lizard, 2min./side
Puppy Dog, 4min.
2. Warm-Up
Row 300m
15 Burpees
Row 200m
10 Burpees
Row 100m
5 Burpees
3. Strength
Back Squat 5x5 @90%+ of your 5RM
Add 5-10lbs from last week, keep rest around 3 minutes.
4. MetCon
6 Rounds
12 CTB Pull-ups
6 Push Jerk, 135/95lbs
(RX+ 165/110lb PJ)
SCALED
1. Mobility
Lizard, 2min./side
Puppy Dog, 4min.
2. Warm-Up
Row 300m
15 Burpees
Row 200m
10 Burpees
Row 100m
5 Burpees
3. Strength
Back Squat 5x5
4. MetCon
6 Rounds
12 Pull-ups
6 Push Jerk, 115/75lbs
COMPETITION
1. Side Work
10 Rounds
15 Wallballs, 20/14lbs
15 Lateral Box Jump-overs, 24/20″
Rest 30 seconds
(RX+ 30/20lb WB)
