Warm Up:                  10 Minutes

Strength/Skill:                       20 Minutes

            10 Minutes Double Under Practice (establish a max unbroken set)

Then,  3 rounds not for time                       (about every 3 minutes)

10 x Plank Position Up Downs – Left

10 x Plank Position Up Downs – Right

Metcon:

            10 Rounds for time:

(Reduce one repetition each round = 10 PC + 10 FS, 9 PC + 9 FS, 8 PC + 8 FS, etc etc)            

            10 x Power Clean                (95#/65#)                   

            10 x Front Squat                  (95#/65#)

10 x Push Press                   (95# / 65#)