Warm-up
3 Rounds:
12 Single-Leg KB Deadlifts
12 Burpees
12 Handstand Push-ups
(scale HSPU to DB push press as needed)
Strength
RX/SCALED
Pause Power Position Snatch 7x2 @80-90%
LITE
Accumulate 7 Minutes of Farmers Holds w/ Heavy Kettlebells
(20min. cap)
MetCon
RX
AMRAP 8 Minutes:
10 Box Jump Overs, 24/20″
2 Hang Power Snatch, 95/65lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.
(RX+ 115/75lb hang power snatch)
SCALED
20/16" box or less
75/55lb hang power snatch or less
LITE
AMRAP 12 Minutes:
10 Box Jump Overs
2 KB Swings
10 Box Jump Overs
4 KB Swings
10 Box Jump Overs
6 KB Swings
etc.
Cool Down
Pigeon, 3min./side
Competition Side Work
8 Rounds
100m Sprint
2min. Rest
