Warm-up
Banded Super Front Rack, 2min./side
-then-
4 Rounds:
12 Pull-ups
12 Overhead Squats
Strength
EMOM for 10 Minutes:
1 Misfit Snatch Complex @70%+
LITE
Alternating Every 2min. for 12min.
3-8 Strict Pull-ups
45-60sec. Handstand Hold
MetCon
RX
AMRAP 5 Minutes x3:
1000/800m Row
Max Alt. DB Snatch in remaining time, AHAP
Rest 3min. between AMRAP's
(RX+ max stone over shoulder in remaining time)
SCALED
AMRAP 5 Minutes x3:
800/600m Row
Max Alt. DB Snatch in remaining time
Rest 3min. between AMRAP's
LITE
4 Rounds For Time:
14 Alt. DB Snatch
14 Sit-ups
400m Run
Cool Down
Twisted Cross, 2min./side
Competition Side Work
Deadlift 3x1 @90%+
LITE Side Work
Accumulate 90sec. of a L-hang
