RX

1. Warm-Up
Run 800m
50′ Duck Walk
25 PVC Dislocates
25 Gymnastic Kips

2. Lift
Squat Snatch 10×2 at 80%
Drop and reset.
Keep rest very short.

3. MetCon
AMRAP 7 Minutes
3 Hang Power Snatch, 115/75lbs
6 Push Jerks, 115/75lbs
9 Box Jumps, 24/20"
(RX+ 6 HPS/9 PJ/12 BXJ)

SCALED

1. Warm-Up
Run 400m
50′ Duck Walk
25 PVC Dislocates
25 Gymnastic Kips

2. Skill
Power Snatch + Overhead Squat 10×2

3. MetCon
AMRAP 7 Minutes
3 Hang Power Snatch, 95/65lbs
6 Push Jerks, 95/65lbs
9 Box Jumps

1. Side Work
5 Rounds
10 Calorie Assault Bike
10 Toes To Bar