09/07/2018
Deadlift (4×2)
Perform working sets at 80% of 1RM.
Metcon (Time)
3 RFT
10 Shuttle Sprints*
15 Ring Dips
10 Dual DB Dead Lifts, 50/35#
5 Dual DB Hang Clean and Jerks
* Do a burpee at the end of each shuttle Sprint.
10 Shuttle Sprints*
15 Ring Dips
10 Dual DB Dead Lifts, 50/35#
5 Dual DB Hang Clean and Jerks
* Do a burpee at the end of each shuttle Sprint.
Record the time to complete.
Competition Standard (Rx+):
High Ring Dips
Masters 55+ (Rx):
500/400m Row
Pushups
DB: 35/25#
Scales:
Feet assisted ring dips, Ring Push Ups, Push Ups
DB: 35/25#, 25/15#, or lighter
