Mobility
Twisted Cross, 2min./side
Saddle, 4min.
Weakness Warm-up
50 Bar Facing Burpees
MetCon
RX
For Time:
100 Double-unders
21 Deadlift, 205/135lbs
15 Pistols
80 Double-unders
15 Deadlift, 205/135lbs
12 Pistols
60 Double-unders
9 Deadlift, 205/135lbs
9 Pistols
SCALED
For Time:
200 Single-unders
21 Deadlift, 165/115
30 Air Squats
160 Single-unders
15 Deadlift, 165/115
24 Air Squats
120 Single-unders
9 Deadlift, 165/115
18 Air Squats
LITE
For Time:
200 Single-unders
30 OH Walking Lunges
30 Air Squats
160 Single-unders
24 OH Walking Lunges
24 Air Squats
120 Single-unders
18 OH Walking Lunges
18 Air Squats
Strength
Squat Snatch 6×2 – Perfect reps only.
Double can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%
Competition Side Work
With a partner: 150 Toes to bar for time
