Workout cross training – Wed, Apr 12

Mission Fitness – cross training

Strength (5 Rounds for weight)

15 Minutes:
3 Power Snatch x 5 Sets
@70% of 1RM Snatch
*rest 60 seconds between sets*

METCON (Time)

For Time:
RX:
12 Burpee to Plate (45/35)
24 Pullups
12 Burpee to Plate (45/35)
18 Chest To Bar Pullups
12 Burpee to Plate (45/35)
12 Bar Muscle Ups or Ring Muscle Ups
Scaled:
12 Burpee to Plate (25/15)
24 Ring Rows
12 Burpee to Plate (25/15)
20 Ring Rows
12 Burpee to Plate (25/15)
18 Ring Rows
Mobility:
1 min Seal Pose
1 min Bicep stretch on wall
1 min tricep lacrosse ball smash (each side)