RX
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
Slow 5:00 AMRAP
5 Burpees
10 KB Swings
15 Wall Ball Shots
3. MetCon
4 Rounds
50 Double-unders
15 KB Swings, 53/35lbs
5/3 Muscle-ups
(RX+ 70/53lb KBS)
4. Strength (optional)
Make up a lift you missed earlier in the week
A. 10min. EOMOM 4 touch and go power snatch @75%+
B. 10min. EOMOM 6 Front Squats @60-65%+
SCALED
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
Slow 5:00 AMRAP
5 Burpees
10 KB Swings
15 Wall Ball Shots
3. MetCon
4 Rounds
100 Single-unders
15 KB Swings, 44/26lbs
10 Ring Dips
4. Strength (optional)
Make up a lift you missed earlier in the week
A. Power Snatch 5x3
B. Front Squat 5x5
