Mission Fitness – cross training

Strength (10 Rounds for weight)

Snatch Complex
10 min EMOM
4 Snatch Push Press + 1 Snatch Balance (5 sec pause at bottom if possible)
** starting around 50% of your 1 RM Power Snatch

METCON (5 Rounds for time)

15 Min Time Cap
RX+
6 Rounds For Time
30 Crossovers
15 KB Swings
6/6 KB Push Jerks (53/35)
RX
6 Rounds For Time
50 Double Unders
15 KB Swings
6/6 KB Push Jerks (53/35)
Scaled
6 Rounds For Time
80 Single Unders
15 KB Swings
6/6 KB Push Jerks (35/25)
Mobility
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep lacrosse ball smash (each side)
1 min thread the needle (each side)