Mission Fitness – cross training

Strength (Weight)

Snatch Complex
Every 1:30 for 5 Rounds:
1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Snatch + 1 Power Snatch
*Build if it feels good. starting around 50% of your 1RM Hang Snatch

Metcon (AMRAP – Rounds and Reps)

RX
12 min AMRAP
12/10 calorie Echo Bike
12 Toes to Bar
9 Dumbbell Front Squats (50s/35s)
Scaled
12 min AMRAP
8/6 calorie Echo Bike
8 Hanging Kneed Raises
6 Dumbbell Front Squats (35s/25s)
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side )
1 min foam roll upper back