RX
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
Row 300m
-then-
12-9-6
Empty Bar Thrusters
Bar Facing Burpees
-then-
Row 300m
3. Strength
EOMOM for 10 minutes (5 rounds)
4 touch and go power snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can.
4. MetCon
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead, 115/75lbs
CTB Pull-ups
Box Jumps, 24/20″
(RX+ 135/95lb STO)
COMPETITORS
In the five minutes directly following the MetCon: 5RM shoulder to OH from rack (no back rack)
SCALED
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
Row 300m
-then-
12-9-6
Empty Bar Thrusters
Burpees
-then-
Row 300m
3. Strength
Power Snatch 5x3
Drop and reset each rep.
4. MetCon
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead, 95/65lbs
Pull-ups
Box Jumps, 20/16″
COMPETITION SIDE WORK
3 Rounds
30 Double-unders
15 Hang Power Cleans, 145/100lbs
30 Double-unders
Rest 1 minute
