RX
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-Up
3 Rounds
15 PVC Overhead Squats
50 Stick Jumps
3. Strength
Snatch 6×3 @70%
(Drop and reset each rep)
(Full squat snatch, of course. All sets at 70%.)
4. MetCon
AMRAP 30 Minutes
200m KB/DB Farmers carry 53/35lbs each
15 Overhead Squats, 115/75lbs
15 Bar facing burpees
(RX+ 135/95lb OHS)
RX
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-Up
3 Rounds
15 PVC Overhead Squats
50 Stick Jumps
3. Strength
Power Snatch + Overhead Squat 5x3
4. MetCon
AMRAP 30 Minutes
200m KB/DB Farmers carry 45/25lbs each
15 Overhead Squats, 95/65lbs
15 Burpees
COMPETITION
1. Side Work
6 Rounds
200′ Prowler down and back sprint – Light (100′ down, low bar/100′ back high bar)
Rest two minutes
