Mobility
Lizard, 2min./side
Standing Straddle, 4min.
Weakness Warm-up
Run 1 Mile or Row 2k
MetCon
RX
3 Rounds
15 Power Snatch, 95/65lbs
15 Burpee Box Jump-overs, 24/20″
(RX+ 115/75lb power snatch)
SCALED
3 Rounds
15 Power Snatch, 75/55lbs
15 Burpee Box Jump-overs, 20/16″
LITE
AMRAP 15 minutes:
400m Run
15 Plate Ground to Overhead
15 Burpee Box Jump-overs
Strength
Deadlift 4×4
The first three sets are warm-up sets between 60 and 80%.
The final set is only working set at 85%.
Competition Side Work
30 HSPU
Rest 1 minute
20 HSPU
Rest 45 seconds
10 HSPU
Rest 30 seconds
Max reps touch and go