Weakness Warm-up:
2k Row or 1 mile Run
-Then-
3-4 Mins of Hip Mobility
Strength
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent
LITE
10x3 Sumo Deadlift
*athlete can use KB.
Met-Con
RX
For Time
30/16 Calories on Assault Bike
30 Chest to Bar
30 Power Snatch 135/95lbs
30 Chest to Bar
30/16 Calories on Assault Bike
Scaled:
For Time
30/16 Calories on Rower
30 Pull-ups
30 Power Snatch 115/85lbs
30 Pull-ups
30/16 Calories on Rower
Lite = Ring Rows for Pull-ups & Heavy DB Alt. Power Snatches.
Side Work:
8 Rounds:
Ski 250m
Run 200m
Rest :90
