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.