RX
1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side
2. Warm-up
Alternating EMOM 10:00
5 Box Jumps
5 Burpees to a 6" target
3. Strength
EMOM 5 minutes
5 touch and go squat cleans
Start in the neighborhood of 65-70% of your clean max and work up if you can.
4. MetCon
AMRAP 7 minutes
5 Squat Snatch, 115/75lbs
10 HSPU
(RX+ 135/95lb squat snatch)
SCALED
1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side
2. Warm-up
Alternating EMOM 10:00
5 Box Jumps
5 Burpees
3. Strength
Power Clean + Front Squat 5x3
Drop and reset each rep.
4. MetCon
AMRAP 7 minutes
5 Squat Snatch, 95/65lbs
10 DB/KB Push Press, AHAP
COMPETITION SIDE WORK
5 Rounds
Row 500/400m
21 Back Squat, 135/95lbs
3 Rope Climbs
Rest 2 minutes
(RX+ legless rope climbs)
