Mobility
Twisted Cross, 2min./side
Saddle, 4min.
Weakness Warm-up
50 Bar Facing Burpees
MetCon
RX
AMRAP 12 minutes:
Run 200m
40 Sumo Deadlift High Pulls, 75/55lbs
100 Double-unders
40 Overhead Squats, 95/65lbs
25 Box Jumps, 24/20"
40 Push Jerks, 115/75lbs
(RX+ 95/65lb SDHP, 115/75lb OHS, 135/95lb PJ)
SCALED
AMRAP 12 minutes:
Run 200m
40 Sumo Deadlift High Pulls, 75/55lbs
200 Single-unders
40 Overhead Squats, 75/55lbs
25 Box Jumps, 20/16"
40 Push Jerks, 75/55lbs
LITE
AMRAP 12 minutes:
Run 200m
40 KB Sumo Deadlift High Pulls
200 Single-unders
40 Goblet Squats
25 Box Jumps
40 KB Swings
Strength
Squat Clean 5×3 @60-90%
Perfect reps only.
Competition Side Work
AMRAP 6 Minutes:
Max sets of 7 UB Toes to Bar
