RX
1. Mobility
Lizard, 2min./side
Saddle, 4min.
2. Warm-up
Alternating EMOM for 8:00
7 HR Push-ups
14 Empty Bar Front Squats
3. Strength
Find your 3RM touch and go squat clean
4. MetCon
5 Rounds
10 Deadlift, 225/155lbs
20 Box Jumps, 24/20″
30 Wallballs, 20/14lbs
(RX+ 275-315/185-205lb DL)
SCALED
1. Mobility
Lizard, 2min./side
Saddle, 4min.
2. Warm-up
Alternating EMOM for 8:00
7 HR Push-ups
14 Empty Bar Front Squats
3. Strength
Power Clean + Front Squat 5x3
4. MetCon
5 Rounds
10 Deadlift, 185/135lbs
20 Box Jumps, 20/16″
30 Wallballs, 14/10lbs
COMPETITION
1. Side Work
40 Push-ups
75 Double-unders
30 Push-ups
75 Double-unders
20 Push-ups
75 Double-unders
10 Push-ups
75 Double-unders
(RX+ unbroken DU's)
NOTE:
Push-ups: please do real chest to deck, plank push-ups. No one wants to see your half rep worm-up and double under score.
RX+ NOTE:
Double-unders: yup, even 74 in a row will get you back to zero in a set. All must be unbroken.
