RX
Mobility
Lizard, 2min./side
Half Front Split, 2min./side
1. Warm-up
Row 500m
50 Push-ups
2. Strength
Deadlift SPEED Work 10×3 @70% – drop and reset each rep
How fast can you lift the bar using the same form from the past 12 weeks?
3. MetCon
10 Power Snatch 115/75lbs
4/3 Muscle-up
9 Power Snatch 115/75lbs
4/3 Muscle-ups
8 Power Snatch 115/75lbs
4/3 Muscle-ups
7 Power Snatch 115/75lbs
4/3 Muscle-ups
6 Power Snatch 115/75lbs
4/3 Muscle-ups
5 Power Snatch 115/75lbs
4/3 Muscle-ups
4 Power Snatch 115/75lbs
4/3 Muscle-ups
3 Power Snatch 115/75lbs
4/3 Muscle-ups
2 Power Snatch 115/75lbs
4/3 Muscle-ups
1 Power Snatch 115/75lbs
4/3 Muscle-ups
(RX+ 135/95lb PS)
SCALED
Mobility
Lizard, 2min./side
Half Front Split, 2min./side
1. Warm-up
Row 500m
50 Assisted Push-ups
2. Skill
Deadlift 5x5
3. MetCon
10 Power Snatch 95/65lbs
8 Ring Dips
9 Power Snatch 95/65lbs
8 Ring Dips
8 Power Snatch 95/65lbs
8 Ring Dips
7 Power Snatch 95/65lbs
8 Ring Dips
6 Power Snatch 95/65lbs
8 Ring Dips
5 Power Snatch 95/65lbs
8 Ring Dips
4 Power Snatch 95/65lbs
8 Ring Dips
3 Power Snatch 95/65lbs
8 Ring Dips
2 Power Snatch 95/65lbs
8 Ring Dips
1 Power Snatch 95/65lbs
8 Ring Dips
COMPETITION
1. Side Work
With a parnter:
70 Toes to bar for time*
*Sets must be 5 unbroken reps or greater to count towards 70
(RX+ 100 TTB)