RX

1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.

2. Warm-up
2 Rounds with a empty barbell
10 Snatch Deadlifts
10 High Hang Snatch Pulls
10 Hang Power Snatches
10 Overhead Squats

3. Strength
EMOM 10 minutes
1 Squat Snatch @80%
Stay at 80% for all rounds.

4. MetCon
"Helen"
3 RFT
Run 400m
21 KB Swings, 53/35lbs
12 Pull-ups

SCALED

1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.

2. Warm-up
2 Rounds with a PVC
10 Snatch Deadlifts
10 High Hang Snatch Pulls
10 Hang Power Snatches
10 Overhead Squats

3. Strength
EMOM 10 minutes
1 Power Snatch + Overhead Squat

4. MetCon
3 RFT
Run 300m
21 KB Swings, 44/26lbs
12 Banded Pull-ups

25 Minute bike at conversational pace