RX

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-Up
Run 200m
As a group:
10 Empty Bar OHS
10 Empty Bar Hang Power Snatches
10 Empty Bar Full Snatches

3. Strength
Snatch
3-3-3 at 75-80%
2-2-2-2 @80-85%
Full snatch, this is speed/skill work.

4. MetCon
AMRAP 12 minutes
30 OHS, 95/65lbs
20 Pull-ups
10 Box Jumps, 24/20″
(RX+ 30/24" BXJ)

SCALED

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-Up
Run 200m
As a group:
10 Empty Bar OHS
10 Empty Bar Hang Power Snatches
10 Empty Bar Full Snatches

3. Strength
Power Snatch + Overhead Squat 5x3

4. MetCon
AMRAP 12 minutes
30 OHS, 75/55lbs
20 Assisted Pull-ups
10 Box Jumps, 20/16″

1. Side Work
AMRAP 12 minutes
Run 800
then
Max muscle-ups in remaining time*
*Rest 30 seconds every time you come off the rings