Warm Up
2 Rounds
- Run 250m
- 10 Scap Push Ups
- 10 KB Snatch Per
Strength/Skill
4 Sets
- A1: Weighted Pull Up x 2-3 reps @ 2011 – OR 2-3 Negatives @ 60A1 – Rest 45 seconds
- A2: Double Unders 60 seconds – OR work on jumping mechanics for singles -Rest 45 seconds
- A3: L-Sit for max time – Rest 45 seconds
MetCon
4 Rounds
Run 400m
Rest 2 minutes between efforts
