Warm-up
3 Rounds:
:30 Handstand Hold or Plank Hold
Row 250m or Run 400m
10 Push-ups
Strength
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Mins between sets
Lite Strength
Seated Dumbbell Press
7×7
1 min rest btw. sets.
Met-Con
RX
3 Rounds:
40 DB Snatch 55/35lbs
150′ Overhead Walking Lunge Steps 55/35lbs
Switch arms anytime on both movements
SCALED/LITE
3 Rounds:
40 DB Snatch
150′ Overhead Walking Lunge Steps 55/35lbs
Switch arms anytime on both movements
Sidework:
AMRAP 10 Minutes
15 Toes to Bar
60 Double Unders
10 Toes to Bar
40 Double Unders
5 Toes to Bar
20 Double Unders
(Start over, no rest)