Warm-up
500m Row
-then-
5 Rounds
20 Lateral Bar Hops
10 Alt. Lunges
10 Push Presses
10 Gymnastic Kips
Strength
Push Press 4×2 @90%+
LITE
Alternating Every 2min. for 18min.
8 Front Squats
10 DB Strict Press
60sec. Double-under Practice
MetCon
RX
AMRAP 10 Minutes:
9 Toes to Bar
12 Stationary Back Rack Lunges, 115/75lbs
15 Box Jump-overs, 24/20″
(RX+ 135/95lb lunges)
SCALED
AMRAP 10 Minutes:
9 Knees to Elbows
12 Stationary Back Rack Lunges, 95/65lbs
15 Box Jump-overs, 20/16″
LITE
In teams of two, alternate every 10 reps
AMRAP 20 Minutes:
20 Thrusters
20 Pull-ups
20 Burpees
Cool Down
Saddle, 5min.
Competition Side Work
RX
4 Rounds For Time:
15 Power Snatch, 95/65lbs
2 Rope Climbs
Rest 2min.
(RX+ 1 legless rope climb)
SCALED
4 Rounds For Time:
15 Power Snatch, 75/55lbs
8 Strict Pull-ups
Rest 2min.
