RX

1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.

2. Warm-up
A. 3 Rounds
15 Burpees to 6" target
15 Box Jump-overs, 24/20″
15 Push-ups

B. 3×10 Good Mornings

3. Strength
Pause Power Position Snatch 6×3 @70-80%
(Drop, reset, and perform a perfect snatch DL between each rep)

4. MetCon
AMRAP 12 Minutes
4 Muscle-ups
8 Front Squats, 135/95lbs
12 Calorie Row

SCALED

1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.

2. Warm-up
A. 3 Rounds
15 Burpees
15 Box Jump-overs
15 Assisted Push-ups

B. 3×10 Good Mornings

3. Skill Work
Pause Power Position Snatch 5×3
(Drop, reset, and perform a perfect snatch DL between each rep)

4. MetCon
AMRAP 12 Minutes
4 Ring Dips
8 Front Squats, 115/75lbs
12 Calorie Row

1. Side Work
4 Rounds
Run 800m
Rest 3 minutes