Warm-up
400m Run
-then-
3 Rounds
15 Goblet Squats
30′ Handstand Walk
(scaled HS walk to 30sec. handstand or plank hold as needed)
MetCon
RX
AMRAP 20 minutes:
200m Run
1 Rope Climb
40 Double-unders
1 Rope Climb
SCALED/LITE
AMRAP 20 minutes:
200m Run
2 Strict Pull-ups
80 Single-unders
2 Strict Pull-ups
(use a band on the pull-ups or scale to ring rows as needed)
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squats 4x5 @75%
B. T&G Squat Snatch 6x3 AHAP
C. Power Clean to Split Jerk 6x3 @80%+ of 1RM Power Clean
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Cool Down
Couch Stretch, 2min./side
Standing Straddle, 4min.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/
