Warm-up
4 Rounds:
30sec. Arms Up Plank
10 Dumbbell or Barbell Thrusters
10 Sit-ups
Run 200m
MetCon
RX
With a 135/95lb barbell
AMRAP 7 minutes:
10 Deadlift
5 Hang Squat Cleans
5 Push Jerk
(RX+ 185/125lb barbell)
SCALED
With a 115/75lb barbell
LITE
AMRAP 14 minutes:
200m Run
5 Man-Makers
Man-Maker = DBs to ground, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Strength
Back Squat 4×5 @75%
No oly’s, belt, or sleeves.
Cool Down
Couch Stretch, 2min./side
Standing Straddle, 4min.
Competition Side Work
“Tabata Something Else”
:20 on :10 off
8 Rounds stright through of each movement:
Pull-ups
Push-ups
Sit-ups
Air Squats
