RX
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
AMRAP 5:00
10 Overhead Squats with PVC
10 Shoulder Dislocates with PVC
25 Stick Jumps Side-to-Side
3. Strength
Every other minute on the minute for 10 minutes (5 rounds)
2 "MisFit Snatch Complexes" @80-90%
All unbroken: squat snatch – OHS – hang squat snatch – OHS
Drop and reset between full complexes, the goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down.
4. MetCon
21-18-15-12-9-6-3
Calorie Row
Deadlift, 155/105lbs
(RX+ assault bike calories)
SCALED
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
AMRAP 5:00
10 Overhead Squats with PVC
10 Shoulder Dislocates with PVC
25 Stick Jumps Side-to-Side
3. Strength
Power Snatch + Overhead Squat 5x3
4. MetCon
21-18-15-12-9-6-3
Calorie Row
Deadlift, 135/95lbs
COMPETITION
1. Side Work
40-20-10
Double unders x2 (80-40-20)
Alternating pistols
Rest 90 seconds
40-20-10
Double unders x2 (80-40-20)
Alternating pistols
(RX+ 40-30-20-10 reps for time)
