Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#
Strength
5 min EMOM:
• 3 Snatch
5 min EMOM:
• 3 Clean & Jerk
Start with 55% of 1RM for each and increase by 5% each round to finish around 75%.
Conditioning
For time:
• 100 Double Unders
Then, 7 rounds:
• 7 Toes to Bar
• 7 Power Snatch 95/65#
Then:
• 100 Double Unders
Goal: 10-12 min.