RX
1. Mobility
Pigeon, 2min./side
Seated Straddle, 4min.
2. Warm-up
400m Run
-then-
5 Rounds
10 Lunges
5 Handstand Push-ups
3. Strength
Squat Snatch 3×5 @70-80%
Drop and reset each rep.
4. MetCon
For time:
35 Burpees to 6″ target
25 Clean and Jerk, 135/95lbs
15 Deficit Handstand Push-ups, 8/6"
(RX+ parallette HSPU with 12/8" deficit)
SCALED
1. Mobility
Pigeon, 2min./side
Seated Straddle, 4min.
2. Warm-up
400m Run
-then-
5 Rounds
10 Lunges
10 HR Push-ups
3. Strength
Power Snatch + Overhead Squat 5x3
4. MetCon
For time:
35 Burpees
25 Clean and Jerk, 115/75lbs
30 HR Push-ups
COMPETITION
1. Side Work
5 Rounds
50ft Yoke carry, AHAP
Rest as needed between rounds
(try to increase weight each rnd, score is heaviest weight completed unbroken for 50ft)
