Mission Fitness – cross training
Strength (Weight)
20 Mins to work on Strict Press
5 x 3 (65% of your 1 RPM and building to no more than 90%)
***Building only if it feels good
Metcon (Time)
15 Min Cap
RX+
3 Rope Climbs
9 Power Snatches(115/75)
2 Rope Climbs
6 Power Snatchs(135/95)
1 Rope Climb
3 Power Snatches(155/115)
RX+
3 Rope Climbs
9 Power Snatches(95/65)
2 Rope Climbs
6 Power Snatchs(115/75)
1 Rope Climb
3 Power Snatches(135/95)
Scaled
8 Ring Rows or 6 strict pullups
9 Power Snatches(75/55)
8 Ring Rows or 6 strict pullups
6 Power Snatchs(95/65)
8 Ring Rows or 6 strict pullups
3 Power Snatches(105/75)