RX

Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

1. Warm-up
100 Double-unders
50 Chest to Deck Push-ups

2. Strength
Squat Snatch 3×1 @80-90%, 4×1 @90-100+%

3. MetCon
3 Rounds
21 Pull-ups
14 Calorie Row
7 Squat Snatch 115/75lbs
(RX+ 135/95lbs)

SCALED

Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

1. Warm-up
200 Single-unders
50 Chest to Deck Push-ups

2. Skill
Power Snatch + Overhead Squat 5x5

3. MetCon
3 Rounds
21 Assisted Pull-ups
14 Calorie Row
7 Squat Snatch, 95/65lbs

1. Side Work
6 Rounds
100m Sled drag – Forward facing, light weight, sprint.
Rest +/- two minutes (100 meters, not feet)