Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
Warm-up
3 Slow Rounds:
20 Perfect Gymnastics Kips
20 Narrow Grip Overhead Squats
20sec. Plank Hold
(squeeze midline and glutes to make plank hard)
Strength
Find a 3RM Shoulder to Overhead
MetCon
RX
AMRAP 20 Minutes:
30 Wallballs, 20/14lbs
20 Box Jump-overs, 24/20″
10 Power Snatch, 115/75lbs
(RX+ 135/95lb power snatch)
SCALED
AMRAP 20 Minutes:
30 Wallballs, 14/10lbs
20 Box Jump-overs, 20/16″
10 Power Snatch, 95/65lbs
LITE
AMRAP 20 Minutes:
30 Wallballs
20 Box Jump-overs
10 Alternating DB Snatch
Competition Side Work
AMRAP 5 Minutes:
Max Reps of Toes to Bar
Each time you break sprint 100m
