RX
1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side
2. Warm-up
5 CTB Pull-ups
20 Double-unders
10 CTB Pull-ups
30 Double-unders
15 CTB Pull-ups
40 Double-unders
3. Strength
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat snatch
Start in the neighborhood of 70-75% of your snatch max and work up if you can.
4. MetCon
5 Rounds
15 Hang Power Snatch, 75/55lbs
30 Wallballs, 20/14lbs
(RX+ 95/65lb HPS)
SCALED
1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side
2. Warm-up
5 Pull-ups
40 Single-unders
10 Pull-ups
60 Single-unders
15 Pull-ups
80 Single-unders
3. Strength
Power Snatch + OHS 5x3
4. MetCon
5 Rounds
15 Hang Power Snatch, 65/45lbs
30 Wallballs, 14/10lbs
COMPETITION
1. Side Work
4 Rounds
10 Clean and Jerks, 135/95lbs
7/5 Muscle-ups
Rest 1 minute
(RX+ 10 mu's)
