Warm Up
Jumprope 3 minutes
2 Rounds
- Dislocates x 10
- Snatch Grip Push Press x 10
- OHS x 10
Snatch Progressions as a group
Strength/Skill
4 Sets
- A1: Hang Power Snatch x 1.1.1.1 – Rest 5 seconds between singles
- A2: Box Jump x 5 @ 13X1 – Rest 45 seconds
- A3: Nose to Wall HS Hold x 45-60 seconds OR 3-4 Wall Walks – Rest 60 seconds
MetCon
For time:
- Double Unders x 50
- Burpees x 10
- Double Unders x 40
- Burpees x 10
- Double Unders x 30
- Burpees x 10
- Double Unders x 20
- Burpees x 10
- Double Unders x 10
- Burpees x 10
