RX
1. Mobility
Twisted Cross, 2min./side
Butterfly, 4min.
2. Warm-up
AMRAP 8 minutes
10 Box Jumps
10 Push-ups
10 Calorie Row
3. Strength
Split Jerk 4×2
Two moderate sets, one heavy, last set back between the first two.
4. MetCon
AMRAP 8 minutes
5 Squat Snatch, 135/95lbs
10 Box Jump-overs, 24/20″
(RX+ 155/105lb squat snatch)
SCALED
1. Mobility
Twisted Cross, 2min./side
Butterfly, 4min.
2. Warm-up
AMRAP 8 minutes
10 Box Jumps
10 Push-ups
10 Calorie Row
3. Strength
Split Jerk 4×2
Stay light and work on technique.
4. MetCon
AMRAP 8 minutes
5 Squat Snatch, 115/75lbs
10 Box Jump-overs, 20/16″
COMPETITION SIDE WORK
4 RFT
25/20 Assault Bike Calories
Run 400m
Rest 2 minutes
