RX
1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side
2. Warm-up
3 Rounds
15 PVC Overhead Squats
50 Stick Jumps
3. Strength
EOMOM for 10 minutes (5 Rounds)
4 Touch and Go Squat Snatch
Start in the neighborhood of 70-75% of your snatch max and work up if you can.
4. MetCon
"13.1"
AMRAP 17 minutes
40 Burpees to 6″ target
30 Snatch, 75/45lbs
30 Burpees to 6″ target
30 Snatch, 135/75lbs
20 Burpees to 6″ target
30 Snatch, 165/100lbs
10 Burpees to 6″ target
AMRAP Snatch, 210/120lbs
COMPETITORS
In the six minutes directly following "13.1": 3RM back squat from rack
SCALED
1. Mobility
Pigeon, 2min./side
Twisted Cross, 2min./side
2. Warm-up
3 Rounds
15 PVC Overhead Squats
50 Stick Jumps
3. Strength
EOMOM for 10 minutes (5 Rounds)
3 Power Snatch + Overhead Squat
Drop and reset each rep.
4. MetCon
AMRAP 17 minutes
40 Burpees
30 Snatch, 75/45lbs
30 Burpees
30 Snatch, 95/65lbs
20 Burpees
30 Snatch, 115/75lbs
10 Burpees
AMRAP Snatch, 135/95lbs
COMPETITION SIDE WORK
3 Rounds
80 Double-unders
40 Toes to Bar
20 Bench Press, 185/115lbs (155/105lbs round 2 – 135/95lbs round 3)
Rest 2 minutes
