Primer/Warm-up
3 Rounds:
Sprint 100m
:30 Plank Hold
Sprint 100m
:20 Handstand Hold
(scale HS hold to push-up hold as needed)
MetCon
RX
For Time:
30-20-10
Shoulder to Overhead, 95/65lbs
Split Jumps
Calorie Row
(RX+ 115/75lb STO)
SCALED
75/55lb Shoulder to Overhead
LITE
For Time:
30-20-10
DB Push Press
Walking Lunges
Calorie Row
Strength
Touch & Go Power Snatch 6×3 AHAP
Start around 80%
Cool Down
Twisted Cross, 2min./side
Saddle, 4min.
Competition Side Work
For Time:
10 down to 1
CTB Pull-ups
Sets must be Unbroken or restart set
12 minute cap
