Warm-up

• 2 Rounds
  • 50 Single Unders
  • 10 PVC shoulder rolls
  • 10 Bench or Box Push Ups
• 2 Rounds
  • 25 DUs
  • 10 Light KB or DB Sumo Deadlift high pulls
  • 10 Box Jumps

Strength

• 1 Power Snatch, pick load
• Every 30 secs for 10 mins.
• Add weight at the 5 min mark. Smooth singles here, stay consistent.

METCON

• Every 3 min for 15 mins do:
  • 60 Double Unders
  • 12 Power Snatches, 95/65 lbs
  • *Bar Facing Burpees
    • *Round 1: 8 reps
    • *Round 2: 9 reps
    • *Round 3: 10 reps
    • *Round 4: 11 reps
    • *Round 5: 12 reps

Make sure you always get at least 45 sec-1 min of rest.

Try to cap yourself at the 2:00 mark to keep the intensity high or scale the reps on the other movements.

Scaling Options: Sub to 30 seconds of DU practice or 100 Single Unders.

Power Snatches should be light and unbroken so pick the right weight.