Weakness Warm-up
Run 1 mile or Row 2k
MetCon
RX
2 Rounds For Time:
30 Hang Power Snatch, 95/65lbs
20 Lateral Bar Burpees
30 Alternating Pistols
(RX+ 115/75lb snatch)
SCALED
2 Rounds For Time:
30 Hang Power Snatch, 75/55lbs
20 Burpees
60 Air Squats
LITE
2 Rounds For Time:
30 DB Sntach
15 Burpees
45 Air Squats
Strength
Squat Clean & Split Jerk 7x2
Start @80% and work up
Cool Down
Pigeon, 2min./side
Standing Straddle, 4min.
Competition Side Work
8 Rounds
10 Toes to Bar
5 Strict Pull-ups
Max hold with chin over bar on final rep of pull-up
rest :90
