RX
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-Up
Row 25 Calories
-then-
9-7-5-3
Box Jumps
Burpees
Pull-Ups
3. Strength
Power Snatch “practice” – work up to some heavy triples.
Drop and reset each rep.
4. MetCon
For Time:
500m Row
30 Burpees to 6" target
400m Run
(RX+ sub 1mile AAB for 30 burpees)
Scaled
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-Up
Row 25 Calories
-then-
9-7-5-3
Box Jumps
Burpees
Assisted Pull-Ups
3. Strength
Power Snatch 5x3
4. MetCon
For Time:
500m Row
30 Burpees
400m Run
COMPETITION
1. Side Work
For Time:
1-2-3-4-5-4-3-2-1
Unbroken Muscle-ups
(RX+ 1-2-3-4-5-6-7-6-5-4-3-2-1 UB reps for time)
(scaling option = 1-2-3-2-1 UB reps for time)
