RX
1. Mobility
Half Seated Frog, 2min./side
Butterfly Pose, 4min.
2. Warm-Up
Run 400m
3 Rounds
60′ Duck Walk
20sec HS Hold
3. Strength
Find 1RM Snatch
4. MetCon
AMRAP 16 Minutes
400m Run
8 Power Snatch, 135/95lbs
16 Box Jump-over, 24/20″
(RX+ 155/105lb PS)
SCALED
1. Mobility
Half Seated Frog, 2min./side
Butterfly Pose, 4min.
2. Warm-Up
Run 400m
3 Rounds
60′ Duck Walk
20sec Plank Hold
3. Strength
Power Snatch + Overhead Squat 5x3
4. MetCon
AMRAP 16 Minutes
300m Run
8 Power Snatch, 115/75lbs
16 Box Jump-over, 20/16"
COMPETITION
1. Side Work
Climb the ladder until you fail within the minute
Minute 1: 2 CTB pull-ups
Minute 2: 20 Double-unders
Minute 3: 4 CTB pull-ups
Minute 4: 20 Double-unders
Minute 5: 6 CTB pull-ups
Minute 6: 20 Double-unders
And so on…
(RX+ multiples of 3 CTB & 30 DU's on odd minutes)
