Warm-up:
Shoulder Mobility
5 rounds, 20 secs per station, of:
Double Under
Rest 10 secs
Wall Ball
Rest 10 secs
Skill:
Power Snatch
Metcon:
5 RFT:
10 Power Snatches 42.5/30 kg
200m Run
Timecap: 15:00
Cooldown:
1:00 KB Shoulder Smash R
1:00 KB Shoulder Smash L
1:00 KB Chest Smash R
1:00 KB Chest Smash L
1:00 Couch Stretch R
1:00 Couch Stretch L
1:00 Pigeon R
1:00 Pigeon L
Competitors:
Strength:
Back Squat
5×5 @ 70%
For Time:
20 Strict L-Sit Muscle Ups
Ask the coaches for scaling options