RX
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Warm-up
100 Double-unders
6 Rope Climbs
2. Strength
Squat Snatch 6×2 @85%
drop and reset each rep
3. MetCon
5 Rounds
4 Power Cleans, 165/115#
8 HSPU
16 Wallballs, 20/14lbs
RX+
5 Rounds
5 Power Cleans, 205/125lbs
10 HSPU
20 Wallballs, 20/14lbs
SCALED
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Warm-up
200 Single-unders
-then-
6 Rounds
5 Pull-ups
5 Toes to Bar
5 Squats
2. Skill
Power Snatch + Overhead Squats 6×2
3. MetCon
5 Rounds
4 Power Cleans, 135/95lbs
8 Push-ups
16 Wallballs
COMPETITION
1. Side Work
For time:
10-9-8-7-6-5-4
Toes to bar
Assault Bike calories
Rest 30 seconds between rounds (10 TTB 10 Cal, Rest, 9 TTB 9 Cal, Rest, and so on)
(RX+ 12-11-10-9-8-7-6 reps)