RX

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

1. Warm-up
30 Calorie Row
30 Toes to Bar
(RX+ assault bike cal./GHD sit-ups)

2. Strength
Squat Clean 5×3 @80%
drop and reset each rep, split jerk final rep

3. MetCon
AMRAP 6 Minutes
5 Power Snatch, 115/75lbs
5 Overhead Squats, 115/75lbs
10 Box Jumps, 24/20″
(RX+ 135/95lbs)

SCALED

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

1. Warm-up
30 Calorie Row
30 Hanging Knee Raises

2. Skill
Squat Clean 5×3

3. MetCon
AMRAP 6 Minutes
5 Power Snatch, 95/65lbs
5 Overhead Squats, 95/65lbs
10 Box Jumps

1. Side Work
EMOM for 8 minutes
25 Double-unders
8 Toes to bar
(both movements each minute)
(RX+ unbroken)