RX
Mobility
Twisted Cross, 2min/side
Saddle, 4min.
1. Warm-up
Row 500m
35 Weighted Step-ups, 24/20" with 25/15lb DB or KB
(RX+ 35/25lb DB or KB)
2. Strength
Squat Snatch 5×3 @80%
drop and reset each rep
3. MetCon
3 Rounds
21 KB Swings, 53/35lbs
21 Burpees to 6″ Target
Rest 1 Minute
(RX+ 70/53lb KB)
SCALED
Mobility
Twisted Cross, 2min/side
Saddle, 4min.
1. Warm-up
Row 500m
35 Step-ups
2. Skill
Squat Snatch 5×5
3. MetCon
3 Rounds
21 KB Swings, 44/26lbs
21 Burpees
Rest 1 Minute
COMPETITION
1. Side Work
HSPU “Flight Simulator”
2-4-6-8-10-8-6-4-2
Unbroken HSPU
Rest as needed between sets. All sets must be unbroken to advance.
(RX+ 3-6-9-12-15-12-9-6-3)