Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
Warm-up
3 Slow rounds:
20 Perfect gymnastics kips
20 Narrow Grip OHS
20 second plank (squeeze midline and glutes to make hard)
MetCon
RX
For Time:
30 Hang Power Snatch, 75/55lbs
300ft Farmers Carry, AHAP
20 Hang Power Snatch, 75/55lbs
200ft Farmers Carry, AHAP
10 Hang Power Snatch, 75/55lbs
100ft Farmers Carry, AHAP
(goal is unbroken farmers carry or close to it)
SCALED/LITE
For Time:
30 KB Swings
300ft Farmers Carry
20 KB Swings
200ft Farmers Carry
10 KB Swings
100ft Farmers Carry
(choose a weight that will allow you to go unbroken or close on both movements)
Strength
Alternating EMOM 10 minutes:
Even: 3 Push Jerks @75%
Odd: 30 Double-Unders or 60 Single-unders
Competition Side Work
6 Rounds For Time:
Sprint 200m
Rest 1 Minute
