Warm-up
3 Rounds:
10 OH Walking Lunges w/ plate
10 Overhead Squats
100m Run
Strength
Clean & Jerk 10x1 @80-90%
(full squat clean and split jerk)
LITE
3 Rounds:
8-12 Goblet Squats
8-10 Single-Arm KB Rows (each arm)
15-20 KB Swings
10-15 Push-ups
(rest 45sec. between movements)
MetCon
RX
AMRAP 14 Minutes:
7 Push Jerks, 155/105lbs
14 Burpees to 6" target
21 Wallballs, 20/14lbs
(RX+ 185/125lb push jerk)
SCALED
135/95lb push jerk
14/10lb wallballs (scale height as needed)
LITE
2 Minute AMRAP x4
250m Row
Max Air Squats in Remaining Time
(rest 2min. between AMRAP's)
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
"Suicide Shuttle Sprint"
4 Rounds For Time:
0yd-10yd-0yd
0yd-20yd-0yd
0yd-30yd-0yd
0yd-40yd-0yd
0yd-50yd-0yd
Straight into 40 Push-ups
3min. Rest
300yds total per suicide. 10yd out, 10yd back, 20 yd out, 20yd back, etc. until you finish 50yd out and back. Once finished the run immediately hit 40 Push-ups. Rest and repeat 3 more times.
