RX
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
6 Rounds
3 Burpees
6 Jump Squats
Run 100m
3. Strength
SPEED Back Squat 10×2 @60%
Work on being FAST out of the hole.
4. MetCon
"13.1"
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to 6" target
75/45lbs Snatch, 30 reps
30 Burpees to 6" target
135/75lbs Snatch, 30 reps
20 Burpees to 6" target
165/100lbs Snatch, 30 reps
10 burpees to 6" target
210/120lbs Snatch, as many reps as possible
SCALED
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
6 Rounds
3 Burpees
6 Jump Squats
Run 100m
3. Strength
Back Squat 5x5
4. MetCon
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45lbs Snatch, 30 reps
30 Burpees
95/65lbs Snatch, 30 reps
20 Burpees
115/85lbs Snatch, 30 reps
10 burpees
135/105lbs Snatch, as many reps as possible
COMPETITION
1. Side Work
EoMOM (Every other) for 10 minutes
3 rope climbs
(RX+ legless)
