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

 

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