A. Deadlift
5×5 @ speed weight. Just keep the pattern fresh, light – moderate today 80% at most
M: 4 REFT
20/16 Cal Bike
15 KB swing 53/35
12 Pull-up
Rest 1 min
Program Notes:
Keep deadlift moveble and consistent throughout for your sets of 5. Knockout some large/unbroken sets on your Helen-style wod. Consider scaling cals if you cannot sustain relatively quick pace under :90 s
sec effort.
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+: 30/24 Cal, 70/53, C2B
Intermediate: same as RX
Scaled: 12/10, 35/26, Jumping pullup
Beginner: same as scaled, ring row
Longevity:*** if needed, kipping, risk vs. reward moves Strict pullup, ring row