RX
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
Row 500m
30 SLOW empty bar good mornings
30 Leg swings each leg
3. Strength
Touch and go deadlift
1×6@60%, 1×5@70%, 1×4@80%, 1×1@90%
4. MetCon
"15.5"
27-21-15-9 reps for time of:
Calorie Row
Thrusters, 95/65lbs
(RX+ In the five minutes directly following "15.5" 1RM snatch)
SCALED
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
Row 500m
30 SLOW empty bar good mornings
30 Leg swings each leg
3. Strength
Deadlift 5x5
4. MetCon
27-21-15-9 reps for time of:
Calorie Row
Thrusters, 65/45lbs
COMPETITION
1. Side Work
With a partner, working at the same time/switching movements anytime:
AMRAP 6 minutes
Max reps pull-ups
Max Assault Bike calories
Score is total reps added up between both movements.
(RX+ CTB pull-ups)
