Warm Up
Dynamic Drills
2 Rounds
- 5 Box Jumps
- 10 KBS
- 20 Double Unders
Strength/Skill
4 Sets
- A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
- A2: Tall Box Jumps/Step Down x 1.1.1.1 – Rest 5 seconds between reps
- A3: Ring Fallouts x 8-10 reps – Rest 60 seconds
MetCon
Perform 3 Rounds for Max Reps
In 5 minutes complete the following:
- Row 500m
- Run 400m
- AMRAP Double Unders in time remaining
Rest Exactly 5 minutes between rounds
