Warm Up
Row 300m or Run 250m
Dynamic Drills and Front Rack Mobility
2 Rounds
- TGU x 3 per
- Jumprope x 60 seconds
Strength/Skill
Every minute on the minute for 12 minutes (4 sets) perform:
- Minute 1 – Power Clean x 3
- Minute 2 – TGU x 3 per
- Minute 3 – Double Unders x max reps in 30 seconds
MetCon
5 Sets
Complete as many rounds and reps as possible in 3 minutes of:
- Pull Ups x 3 (CTB if possible)
- Burpees x 6
- KBS x 9 (53/35#)
Rest 3 minutes between sets and pick up where you left off.
