Warm-up
Coaches Choice
Weightlifting
Power Snatch (10 sets of Power Snatch)
3 reps 0:00
3 reps 1:30
3 reps 3:00
2 reps 4:30
2 reps 6:00
2 reps 7:30
1 rep 9:00
1 rep 10:30
1 rep 12:00
1 rep 13:30
Metcon
box jump/sit up/kb swings/du/burpees (Time)
3 Rounds:
15 Box Jump (24"/20")
20 Sit ups
Rest 2'
3 Rounds:
15 Kb swings (53#/35#)
20 DUs
Rest 2'
Cash out: 25 Burpees