Mission Fitness – cross training
Deadlift (5 Rounds for weight)
2 Deadlifts x 5 sets of heavy dead stop deadlift every 90 seconds
**goal is to be around 95%-98% of your 1RM for your last set. Build as you feel able to.
METCON (5 Rounds for time)
RX+
5 Sets:
50 Double Under
10 Clean and Jerk (115/75)
10 Bar Facing Burpees
RX
5 Sets:
50 Double Under
10 Clean and Jerks (95/65)
10 Bar Facing Burpees
Scaled
5 Sets:
75 Single Under
10 Clean and Jerk (75/55)
10 Burpees
Mobility:
1 min Seal Pose
1 min Bicep Stretch on the wall
1 min tricep lacrosse ball smash per side