Mobility
Twisted Cross, 2min./side
Saddle, 4min.
Weakness Warm Up
Run 1200m or Row 1500m
MetCon
RX
AMRAP 20 Minutes
20 Pull-ups
20 Shoulder to Overhead, 95/65lbs
20 Box Jump-overs, 24/20″
(RX+ 115/75lb shoulder to OH)
SCALED
AMRAP 20 Minutes
20 Assisted Pull-ups
20 Shoulder to Overhead, 75/55lbs
20 Box Jump-overs, 20/16″
LITE
AMRAP 20 Minutes
20 Ring Rows
20 DB Push Press
20 Box Jump-overs
Strength
Touch & Go Squat Snatch 8×2 AHAP
Start around 80%
Competition Side Work
10 Rounds:
50m Sprint
Use light sled or weight vest if you have it.
Rest as needed
