Mission Fitness – cross training
Strength (Weight)
15 Minutes to build to a heavy 1 rep Snatch
* if you are feeling good can try for a new one rep max, if not just stay light and work on clean reps
Metcon (AMRAP – Rounds and Reps)
RX+:
12 Min AMRAP:
6 Power Cleans (155/115)
15 Box Jump Overs (30in/24in)
RX:
12 Min AMRAP:
6 Power Cleans (135/95)
15 Box Jump Overs (24in/20in)
Scaled:
12 min AMRAP:
6 Power Cleans (95/75)
12 Box Jumps or 16 Step Ups (20 in/ 14 in)
Mobiulity:
1 min foam roll quads
1 min banded lying leg extensions