Mission Fitness – cross training

Strength (5 Rounds for weight)

15 minutes to work:
3 Front Squats x 5 sets
*building to about 80% of your 1RM
*rest 60-90 seconds between sets

METCON (4 Rounds for time)

For Time:
RX:
4 Rounds:
10 Right Arm Dumbbell Cleans (50/35)
10 Left Arm Dumbbell Cleans (50/35)
20 Box Jump Overs (24/20)
Scaled:
4 Rounds:
10 Right Arm Dumbbell Cleans (35/25)
10 Left Arm Dumbbell Cleans (35/25)
20 Box Jump Overs (20/14)

Mobility :
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)