RX

1. Mobility
Half Front Split, 2min./side
Saddle, 4min.

2. Warm-up
Run 800m
Then 5 Slow Rounds of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats

3. Strength
Touch and Go Deadlift
1×6@67.5%, 1×5@77.5%, 1×4@87.5%, 1×1@97.5%

4. MetCon
AMRAP 5 Minutes
5 Power Cleans, 135/95lbs
5 CTB Pull-ups
(RX+ 155/105lb PC)

SCALED

1. Mobility
Half Front Split, 2min./side
Saddle, 4min.

2. Warm-up
Run 600m
Then 5 Slow Rounds
5 Assisted Pull-Ups
10 Assisted Push-Ups
15 Squats

3. Strength
Deadlift 5x5

4. MetCon
AMRAP 5 Minutes
5 Power Cleans, 115/75lbs
5 Pull-ups

COMPETITION SIDE WORK

EMOM 16 minutes with a partner:
Even: 18 HSPU
Odd: 18 Alternating pistols
One partner working at a time, switch anytime to complete movements.
(RX+ 25 HSPU/25 pistols)

 

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