RX
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-Up
3 Rounds
12 Overhead Lunges w/ Empty Barbell
12 Hang Power Snatches
12 Overhead Squats
3. Strength
Squat Snatch
3-3-3 @75-80%
2-2-2-2 @80-85%
These are all singles.
Drop and reset each rep, but do not rest long.
4. MetCon
20-15-10-5
HSPU
Lateral Bar Burpees
Push Press, 95/65lbs
(TX+ 115/75lb PP)
SCALED
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-Up
3 Rounds
12 Overhead Lunges w/ PVC
12 Hang Power Snatches
12 Overhead Squats
3. Strength
Power Snatch + Overhead Squat 5x3
4. MetCon
20-15-10-5
Ring Push-ups
Lateral Bar Burpees
Push Press, 75/55lbs
COMPETITION
1. Side Work
AMRAP 3 minutes
6 Lateral box jump-overs 24/20″
6 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
4 Lateral box jump-overs 24/20″
4 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
2 Lateral box jump-overs 24/20″
2 CTB pull-ups
(RX+ 9/9, 6/6, 3/3 reps)
