RX
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Warm-up
AMRAP 6:00
30 Double-unders
10 Wallballs
3. Strength
Back Squat 4×4 @80%+
4. MetCon
AMRAP 20 minutes
Run 400m
21 Power Snatch, 75/55lbs
21 Burpees to 6″ target
(RX+ 95/65lb PS)
SCALED
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Warm-up
AMRAP 6:00
60 Single-unders
10 Wallballs
3. Strength
Back Squat 4×4
4. MetCon
AMRAP 20 minutes
Run 300m
21 Power Snatch, 65/45lbs
21 Burpees
COMPETITION SIDE WORK
5 RFT
12 Deadlift, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Push Jerk, 155/105lbs
Rest 1 minute
