Warmup
3 rounds:
• 30 sec Double Unders
• 30 sec Toe Touches
• 30 sec Air Squats
• 30 sec Jumping Jacks
• 30 sec Cossack/Side Lunges
• 30 sec Rest
Then:
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
Strength
10 min EMOM:
• 3 Position Snatch (Hip, Knee, Floor)
10 min EMOM:
• 3 Position Clean (Hip, Knee, Floor)
Testing
For time:
• 100 Kettlebell Swings 53/35#
Conditioning
For time:
• 30 cal Row
• 30 AbMat Situps
• 30 Box Jumps 24/20”
• 30 Front Rack Lunges 95/65#
• 30 Kettlebell Snatches 53/35#
• 30 Front Rack Lunges 95/65#
• 30 Box Jumps 24/20”
• 30 AbMat Situps
• 30 cal Row