RX

1. Mobility
Twisted Cross, 2min./side
Butterfly, 4min.

2. Warm-Up
8 Rounds
20 Double Unders
10 Air Squats
5 Push Ups

3. Strength
Touch and Go Snatch
3-3-3 at 65-70% of 1RM
2-2-2-2 at 70-75% of 1RM
These are full snatches.

4. MetCon
AMRAP 10 minutes
10 Calorie row
10 Hang Power Cleans, 115/75lbs
10 Box Jump-overs, 24/20″
(RX+ 135/95lb HPC)

SCALED

1. Mobility
Twisted Cross, 2min./side
Butterfly, 4min.

2. Warm-Up
8 Rounds
20 Single Unders
10 Air Squats
5 Assisted Push Ups

3. Strength
Power Snatch + Overhead Squat 5x3

4. MetCon
AMRAP 10 minutes
10 Calorie row
10 Hang Power Cleans, 95/65lbs
10 Box Jump-overs, 20/16″

2. Side Work
5 Rounds
30 Double-unders
12 Alternating pistols
3 Rope climbs
Rest 2 minutes