1. Warm-up
3 rounds
5 Standing Broad Jumps
10 Light DB Walking Lunges
15 Kip Swings
10 Kipping Pull-ups
5 Bar muscle ups or CTB Pull-ups
2. Strength
Power Snatch
4 Rounds
:90 on, 2:30 off
Singles @77.5-82.5%
*Drop and Reset
LITE = Alt. DB Power Snatches
3. Conditioning
RX
3 Rounds
100' DB Walking Lunge 50/35….but complete in (1 OH, 1 in Front Rack, Regionals Standard)
5 Bar Muscle Ups
20 Calorie Row
SCALED = 10 CTB Pull-ups
4. Extra
10 Rounds
3 Deficit (4/2") HSPU
30 Double Unders
Rest/Transition as needed