RX
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
Every 2:00 for 10:00
Row 200m
3. Strength
Squat Snatch 3×5 @75%
Drop and reset each rep
4. MetCon
"14.4"
AMRAP 14 minutes
60 Calorie Row
50 Toes to Bar
40 Wallballs, 20/14lbs
30 Cleans, 135/95lbs
20 Muscle-ups
SCALED
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
Every 2:00 for 10:00
Row 150m
3. Strength
Power Snatch + Overhead Squat 5x3
4. MetCon
AMRAP 14 minutes
60 Calorie Row
50 Hanging Knee Raises
40 Wallballs, 14/10lbs
30 Cleans, 115/75lbs
20 Burpee CTB Pull-ups
(pull-up bar is 1ft above max reach, scale height as need)
COMPETITION
1. Side Work
3 Rounds
Max HAF Stone Over Shoulder in 1 minute
Rest 1 minute
(you might want to wear a long sleeve shirt for this)
