RX
1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
2. Warm-up
400m Run or 500m Row
-then –
3 Rounds:
10 Gymnastic Kips
10 Empty Bar Strict Press
10 Air Squats
3. Strength
Squat Snatch 6×2 @85%+
Drop and reset each rep.
4. MetCon
AMRAP 10 minutes
20 Wallballs, 20/14lbs
Run 200m
(RX+ 30/20lb wallballs)
SCALED
1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
2. Warm-up
400m Run or 500m Row
-then –
3 Rounds:
10 Gymnastic Kips
10 Empty Bar Strict Press
10 Air Squats
3. Strength
Power Snatch + Overhead Squat 6×2
Drop and reset each rep.
4. MetCon
AMRAP 10 minutes
20 Wallballs, 14/10lbs
Run 200m
COMPETITION SIDE WORK
3 RFT
15 Deadlift, 185/135lbs
15 Lateral Bar Burpees
Rest 1 minute
(RX+ 225/155lb deadlift)
