Warm-up

• 400m run
• 10 Leg swings
• 30 SUs
• 10 Hollow rocks
• 10 Goblet squats
• 10 PVC Shoulder Rolls

Strength/SKill: Back Squat

• Back Squat 10-8-6-4-2
• Use the heaviest weight you can for each set.
• Rest 2 mins between sets.

Start at around 60% 1M and end around 80% 1RM.

METCON: 3 rounds for time of:

• 90 Double Unders
• 30 Wall Balls, 20/14 lbs
• 10 Power Snatches, 135/95 lbs

Scaling Options: Scale to 90 seconds of DU practice or 180 SUs, Scale the medball weight to keep these wall balls in at least sets of 10 reps at a time. Power Snatch weight should be fast singles! Time Cap: 20 mins