RX

1. Mobility
Banded Overhead Distraction, 2min./side
Wall Squat, 4min.

2. Warm-Up
Row 400m
20 Gymnastic Kips
20 Push-ups

3. Strength
Push Press
3-3-3 @70-80%
2-2 @80-90%
1 @90%+

4. MetCon
AMRAP 30 minutes
Run 800m
15 Power Snatch 115/75lbs
(RX+ 135/95lb PS)

SCALED

1. Mobility
Banded Overhead Distraction, 2min./side
Wall Squat, 4min.

2. Warm-Up
Row 400m
20 Gymnastic Kips
20 Assisted Push-ups

3. Strength
Push Press 5x5

4. MetCon
AMRAP 30 minutes
Run 600m
15 Power Snatch, 95/65lbs

1. Side Work
6 Rounds
100m prowler push sprint, prowler + 90/50lbs
Rest 3 minutes