RX
1. Mobility
Lizard, 2min./side
Puppy Dog, 4min.
2. Warm-up
Alternating EMOM 10:00
5 Broad Jumps
10 Empty Bar Thrusters
3. Strength
Back Squat 5x5 @90%+ of your 5RM
Add 5-10lbs from last week, keep rest around 3 minutes.
4. MetCon
3 Rounds
2min. Max Air Squats
2min. Max KB Swings, 70/53lbs
Rest 1 minute
(RX+ 2min. max pistols/2min. max KB snatch, switch hands anytime)
SCALED
1. Mobility
Lizard, 2min./side
Puppy Dog, 4min.
2. Warm-up
Alternating EMOM 10:00
5 Broad Jumps
10 Thrusters with PVC
3. Strength
Back Squat 5x5
4. MetCon
3 Rounds
2min. Max Air Squats
2min. Max KB Swings, 53/35lbs
Rest 1 minute
COMPETITION
1. Side Work
4 Rounds
3 Rope climbs
30/24 Calorie row
(RX+ 5 rope climbs each rnd)
