RX

Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

1. Warm-up
100 Double-unders
50 Weighted Step-ups, 25/15lbs DB's or KB's
(RX+ 35/25lb)

2. Strength
Power Snatch 3×1 @80-90%, 4×1 @90-100+%

3. MetCon
3 Rounds
Run 400m
15 SDLHP, 95/65lbs
15 HSPU
Rest 1 minute
(RX+ 115/75lbs)

SCALED

Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

1. Warm-up
200 Single-unders
50 Step-ups

2. Skill
Power Snatch 5x5

3. MetCon
3 Rounds
Run 200m
15 SDLHP, 75/55lbs
15 Push-ups
Rest 1 minute

COMPETITION

1. Side Work
5 Rounds
150′ Sled drag – backward facing, medium weight march.
Rest 2-4 minutes