Warm-up
3 Rounds
10 Overhead Squats
10 Toes to Bar
Strength
Squat Snatch 10×1 @80-97.5%
LITE
5 Rounds
8-10 Push Press
15-30sec. Chin Over Bar Hold
10 Russian Step-ups (each leg)
(rest 45sec. between movements)
MetCon
RX
For Time:
27-21-15-9
Overhead Squats, 95/65lbs
Lateral Bar Burpees
(RX+ 115/85lb OHS)
SCALED
For Time:
21-15-9
Overhead Squats, 75/55lbs
Burpees
LITE
For Time:
600m Run
30 DB Thrusters
600m Run
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
Every 3 Minutes for 15 Minutes:
300m Sprint
10 CTB Pull-ups
(RX+ 15 CTB)
