RX
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Warm-up
Run 400m
40 Chest to Deck Push-ups
2. Strength
Power Snatch 5×3 @80%
drop and reset each rep
3. MetCon
4 Rounds
15 Calorie Row
15 KB Swings, 53/35lbs
30 Sit-ups
RX+
4 Rounds
15 Assault Bike Calories
15 KB Swings, 70/53lbs
15 GHD Sit-ups
SCALED
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Warm-up
Run 400m
40 Assisted Push-ups
2. Skill
Power Snatch 5×3
3. MetCon
4 Rounds
15 Calorie Row
15 KB Swings, 44/26lbs
30 Sit-ups
COMPETITION
1. Side Work
4 Rounds
80′ Sled push – HAF
Rest 3 minutes
Sled should be so heavy you fall over after 80′ or have to stop once or twice while you’re going. Looking for a slow grind here.