A. T spine/overhead mobility work – DB Overhead heel elevated Cyclisit squats 31×1 3×6-8e
A1. KB Windmill 3×6-8e
2 Rounds
500/400m Row
10 Front squat 135/95
Rest 3:00
2 Rounds
500/400m Row
10 STOH 135/95
Rest 3:00
2 Rounds
500/400m Row
10 Power clean 135/95
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 175/115
Intermediate: 115/75
Scaled: 95/65, DBs
Beginner: 45/55, DBs
Longevity:*** if needed, kipping, risk vs. reward moves