RX
1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side
2. Warm-up
7:00 AMRAP (SLOW PACE)
5 Toes to Bar
5 Box Jumps
Row 10 Calories
3. Strength
EMOM 5 Minutes
5 Touch and Go Squat Snatch
Start in the neighborhood of 65-70% of your snatch max and work up if you can.
4. MetCon
15-12-9
Overhead Squats, 95/65lbs
Abmat Sit-ups x2
-then straight into-
15-12-9
Handstand Push-ups
Abmat Sit-ups x2
-then straight into-
15-12-9
Overhead Squats, 95/65lbs
Handstand Push-ups
(RX+ 115/75lb OHS)
SCLAED
1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side
2. Warm-up
7:00 AMRAP (SLOW PACE)
5 Hanging Knee Raises
5 Box Jumps
Row 10 Calories
3. Strength
Power Snatch + Overhead Squat 5x3
4. MetCon
15-12-9
Overhead Squats, 75/55lbs
Abmat Sit-ups x2
-then straight into-
15-12-9
Hand Release Push-ups x2
Abmat Sit-ups x2
-then straight into-
15-12-9
Overhead Squats, 75/55lbs
Hand Release Push-ups x2
COMPETITION SIDE WORK
4 Rounds
1 Minute Max Rep Burpees to 6″ Target
:30 Max Reps Toes to Bar
Rest :90