RX
1. Mobility
Twisted Cross, 2min./side
Butterfly, 4min.
2. Warm-up
For Time
2k Row
-or-
100cal. Assault Bike
3. MetCon
Teams of two
5 Rounds
15 Hang Power Snatch, 95/65lbs
15 Lateral Bar Burpees
15 Toes to Bar
Partner 1 finishes all 15 reps, Partner 2 does next movement, and so on.
4. Optional
Make up a lift you missed earlier in the week
A. Back Squats 5x5 @90%+ of your 5RM
B. E2MOM "MisFit Clean Complex" x2 @80-90%
C. Power Snatch 5×5 @75%
SCALED
1. Mobility
Twisted Cross, 2min./side
Butterfly, 4min.
2. Warm-up
For Time
1k Row
-or-
50cal. Assault Bike
3. MetCon
Teams of two
5 Rounds
15 Hang Power Snatch, 75/55lbs
15 Burpees
15 Hanging Knee Raises
Partner 1 finishes all 15 reps, Partner 2 does next movement, and so on.
4. Optional
Make up a lift you missed earlier in the week
A. Back Squats 5x5
B. Power Clean + Front Squat 5x3 (PJ 3rd rep of each set)
C. Power Snatch 5x3
