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190220

1) WARM-UP:

Stretch

Mobility: Iron Cross x 10 each

2 Rounds:

10 x PVC Good mornings

10 x AbMat Situps

2) STRENGTH: Deadlift

Every 2 min for 10 min:

Deadlift x 10@60%, 8@65%, 6@70%, 4@75%, 2@80%

—1 min rest—

EMOM 4:

10 x BB Wipers

3) CONDITIONING:

15 sec work/45 sec rest x 2 for Avg RPM or Avg Watts

—2 min rest—

2 min @70% of Avg RPM or Avg Watts

4) METCON: AMRAP 10

2,4,6,8, etc

T2B (Scaled Knee Raises)

Snatch @75/55 (Rx+ 95/65, Scaled 45/35)

*EMOM starting at 0:00 15 x Double Unders (Rx+ 20 x DU, Scaled 10 x DU or 30 x Singles)

Earlier Event: February 19
190219
Later Event: February 21
190221