Warm-up
Banded Overhead Distraction, 2min./side
-then-
5 Rounds:
10 Handstand Shoulder Taps
200m Row
(scale HS shoulder taps to 15sec. HS or plank hold)
Strength
EMOM for 10 Minutes:
1 Misfit Clean Complex @70%+
LITE
Alternating Every 2 Minutes for 16 Minutes:
6-8 Front Squat
8-10 Ring Rows
MetCon
RX
4 Rounds For Time:
21 Russian KB Swing, 70/53lbs
15 Burpee Box Jumps, 24/20″
Rest 60sec.
(RX+ 53/35lb double KB russian swings)
SCALED
4 Rounds For Time:
21 Russian KB Swing, 53/35lbs
15 Burpee Box Jumps, 20/16″
Rest 60sec.
LITE
3 Rounds For Max Reps
60sec. Wallballs
Rest 60sec.
60sec. HR Push-ups
Rest 60sec.
60sec. Alt. Stationary Lunges w/ DB's
Rest 60sec.
Cool Down
Twisted Cross, 2min./side
Competition Side Work
Deadlift 3x9
(heavy, smooth, unbroken)
LITE Side Work
4 Rounds
45-60sec. Plank Hold
Rest 2min.
