RX
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
50 Bar facing burpees
3. Strength
EOMOM for 10 minutes (5 rounds)
4 Touch and go power snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can.
4. MetCon
3 Rounds
15 Power Snatch, 95/65lbs
15 Calorie Row
15 Sumo DLHP, 95/65lbs
15 Box Jumps, 24/20″
(RX+ 115/75lb barbell)
SCALED
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
50 burpees
3. Strength
Power Snatch 5x3
4. MetCon
3 Rounds
15 Power Snatch, 75/55lbs
15 Calorie Row
15 Sumo DLHP, 75/55lbs
15 Box Jumps, 20/16″
COMPETITION
1. Side Work
AMRAP 3 minutes x3
5 Deadlift, 225/155lbs
10 CTB pull-ups
15 Burpees to 6″ target
Rest 2 minutes between AMRAPs. Start over each AMRAP.
(RX+ 275-315/185-205lb DL)
