RX
1. Warm-Up
2 Rounds
10 PVC OHS
10 PVC Dislocates
30 Double Unders
2. Snatch 1×4 (90%+)
Work up to a Snatch that is 85% of your 1RM
If it feels heavy and you feel slow, stick to 90%
If you’re feeling good, go heavier than 90%
3. AMRAP 20 Minutes
Run 400m
20 Pull Ups
12 Push Jerk 115/75
SCALED
1. Warm-Up
2 Rounds
10 PVC OHS
10 PVC Dislocates
60 Single Unders
2. Skill: Snatch
3. AMRAP 20 Minutes
Run 200m
20 Ring Rows
12 Push Jerk
COMPETITION
1. Side Work
4 Rounds
20 cal. AAB (MAX EFFORT)
2min. Rest