Warm-up (No Measure)
4 rounds:
10 pass throughs
10 Overhead squats
10 wind mills (5 each way)
Snatch (15 Min EMOM increasing in weight)
Athletes should have 2 good reps before moving up in weight… trying to reach a solid 85-90% of 1RM.
Metcon (Time)
250 M row/ 600 M bike then
3 Rounds for time:
15 Box jumps (24″/20″)
15 push ups
15 pull ups
Then: 50 Double Unders
Cap 14:00
Extra Work
12 Minute HIIT Bike/rower
15 seconds on/ 45 seconds off