Mobility
Twisted Cross, 2min./side
Saddle, 4min.
Weakness Warm Up
60 Bar Facing Burpees
MetCon
RX
5 Rounds for time
7 Squat Snatch, 115/75lbs
21 Sit-ups
70ft. HS Walk or 7 Wall Climbs
(RX+ 135/95lb squat snatch, RX++ 155/105lbs)
SCALED
5 Rounds for time
7 Squat Snatch, 95/65lbs
21 Sit-ups
14 HR Push-ups
LITE
5 Rounds for time
14 Med. Ball Squat Cleans
21 Sit-ups
14 HR Push-ups
Strength
6×3 Squat Clean & Split Jerk
Start @70% and work up.
Competition Side Work
For Time:
Run 400m
20 Chest to Bar Pull Ups
rest :90
Run 300m
15 Chest to Bar Pull Ups
rest :90
Run 200m
10 Chest to Bar Pull Ups
rest :60
Run 100m
5 Chest to Bar Pull Ups
