Warm-up
3 Steady Rounds:
10 Snatch Grip Deadlifts
15 Toes to Bar
20 Calorie Row
(scale TTB to hanging knee raises as needed)

LITE
sub KB Deadlifts for Snatch Grip Deadlifts

Strength
Find 1RM Pause Power Position Snatch

MetCon
RX
AMRAP 10 minutes:
9 Deadlifts, 225/155lbs
12 Bar Facing Burpees
200m Run
(RX+ 275/185lb deadlift)

SCALED
185/125lb deadlift

LITE
AMRAP 10 minutes:
12 KB Deadlifts
12 Burpees
200m Run

Cool Down
Pigeon, 3min./side

Competition Side Work
6 Rounds 30sec. on 60sec. off
Max Assault Bike Calories
Score is total Calories

 

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