RX
1. Mobility
Saddle, 4min.
Pigeon, 2min./side
2. Warm-up
Row 500m
30 SLOW empty bar good mornings
30 leg swings each leg
3. Strength
Back Squat 3×3 @85%
4. MetCon
5 Rounds
5 Power Snatch, 135/95lbs
10 Box Jumps, 24/20″
(RX+ 155/105lb PS, 30/24" BXJ)
SCALED
1. Mobility
Saddle, 4min.
Pigeon, 2min./side
2. Warm-up
Row 500m
30 SLOW empty bar good mornings
30 leg swings each leg
3. Skill Work
Back Squat 5×5
4. MetCon
5 Rounds
5 Power Snatch, 115/75lbs
10 Box Jumps
COMPETITION
1. Side Work
15 Rounds
Row 250m
Rest 1 minute
