RX

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-up
A. AMRAP 5 minutes
Row 150m
30 Double-unders

B. 3x24 Superman Hold
(RX+ 12 hip extension)

3. Strength
Find your 1RM Pause Power Position Snatch

4. MetCon
AMRAP 6 minutes
6 Overhead Squat, 115/75lbs
6 HSPU
(RX+ 135/95lb OHS & strict HSPU)

SCALED

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-up
A. AMRAP 5 minutes
Row 150m
60 Single-unders

B. 3x24 Superman Hold

3. Skill Work
Power Snatch + Overhead Squat 5x3

4. MetCon
AMRAP 6 minutes
6 Overhead Squat, 95/65lbs
6 Hand Release Push-ups

1. Side Work
Find your 3RM Strict Weighted Pull-up