Mobility
Twisted Cross, 2min./side
Saddle, 4min.
Warm-up
RX/SCALED
3 Slow Rounds:
10 Hang Power Snatch
10 Overhead Squat
10 Snatch Grip Behind the neck Strict Presses
LITE
3 Slow Rounds:
10 KB Swings
10 Goblet Squats
10 HR Push-ups
MetCon
RX
AMRAP 20 Minutes:
30 Wallballs, 20/14lbs
20 Box Jump-overs, 24/20″
10 Power Snatch, 115/75lbs
(RX+ 135/95lb power snatch)
SCALED
AMRAP 20 Minutes:
30 Wallballs, 14/10lbs
20 Box Jump-overs, 20/16″
10 Power Snatch, 95/65lbs
LITE
AMRAP 20 Minutes
21 Wallballs
14 Box Jump-overs
7 Plate Ground to Overhead
Strength
Find your 1RM Squat Snatch
Competitors
SIDE WORK
5 Rounds for time:
15/10 Assault Bike Calories
6/4 Bar Muscle-ups
(goal is unbroken mu's, scale as needed)