Warm-up
3 Rounds:
15 KB Swings
15 HR Push-ups
15 Calorie Row
Strength
5 Rounds For Max Reps:
60sec. Power Snatch Singles @80%
Rest 4min.
LITE
Spend 15min. working on a weakness
Examples: double-unders, kipping, handstands.
MetCon
RX
AMRAP 8 Minutes:
15 KB Swings, 70/53lbs
12 Thrusters, 75/55lbs
9 CTB Pull-ups
(RX+ 18 KBS, 15 thrusters & 12 CTB)
SCALED
AMRAP 8 Minutes:
15 KB Swings, 53/35lbs
12 Thrusters, 45/35lbs
9 Pull-ups
LITE
5 Rounds For Time:
30 KB Swings
20 Goblet Squats
15 HR Push-ups
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
5 Rounds For Time:
12 Box Jump-overs, 24/20″
8 T&G Power Cleans, 165/115lbs
12 Box Jump-overs
Rest 90sec.
10 Rounds For Time:
150/100m Row
10 Alternating Pistols
Rest 60sec.
