B. Mobility
Standing banded psoas march
20 alternating reps
C. Specific
1 Set
-5/5 Airplanes
-10 Jumping squat
-7/7 bulgarian split squats
-3 Back squats @2-10-X-1
Every 90 sec for 12 minutes
3 reps @70%
1 second pause at bottom
Scaling options
Beginner
21-15-9
Cal Echo bike/row/ski
Snatch @light
Intermediate
21-15-9
Cal Echo bike/row/ski
Snatch @75/55lbs
COMP
3 x Amrap 6 minutes
5 Power Snatch @185/125
200m Run
20 Wall Balls @20/14
Rest 2 minutes between each amrap
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Scaling options
Beginner
Every 90 sec for 12 minutes
1-3 reps @moderate
1 second pause at bottom
Intermediate & COMP
As written