Mission Fitness – cross training
Strength (Weight)
8 Minutes to build to a heavy Squat or Power Snatch
Rest 2 min
Every 30 sec for 6 Rounds:
1 Squat or Power Snatch at 75% of your heaviest lift
METCON (Time)
For Time:
RX+:
9-6-3
Thrusters
Bar Muscle Ups
Handstand Pushups
(95,115,135) (75,85,95)
RX:
9-6-3
Thrusters
C2B Pullups
Handstand Pushups
(95,105,115) (65,75,85)
Scaled:
9-6-3
Thrusters
Pullups/Ring Rows
Deficit Pushups (45lb plate)
(75,85,95) (45,55,65)
Mobility:
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)