Mobility
Twisted Cross, 2min./side
Saddle, 4min.
Weakness Warm-up
50 Bar Facing Burpees
MetCon
RX
3 Rounds For Time:
10 Clean & Jerks, 135/95lbs
40ft Handstand Walk
50 Double-unders
40ft Handstand Walk
(RX+ 155/105lb clean & jerk)
SCALED
3 Rounds For Time:
10 Clean & Jerks, 115/75lbs
20sec. Nose and Toes or Plank Hold
100 Single-unders
20sec. Nose and Toes or Plank Hold
LITE
AMRAP 16 minutes:
15 KB Swings
20sec. Plank Hold
100 Single-unders
20sec. Plank Hold
Strength
Squat Snatch 5×3 @60-90%
Perfect reps only
Competition Side Work
3 Rounds For Time:
50 Double-unders
15 Toes to Bar
Rest :60 seconds
