WARM UP (10 minutes)
EMOM for 8 minutes
M1) 1 minute Rowing
M2a) 30-second Jump Rope
M2b) 30-second Good morning into vert jump
ACTIVATION (8 minutes)
4 Rounds for Quality
5 Depth Jumps
10 Russian KB Swings
STRENGTH (18 minutes)
PWR Snatch
3-3-3-3-3
Level 1) KB Swings (or) PVC/Barbell Hang PWR Snatch technique
Level 2) Work up to a heavy triple *singles
Level 3) Work up to a heavy triple *touch and go
METCON (18 minutes)
For time (18 minute CAP)
30/30 Hang DB Snatch @ 40/20
60 No Push Burpees
60 Sit-ups
60 KB Box Step-ups @ 54/35
Any order you'd like, and partition any way you want.
Level 1) Go lighter
Level 2) As Designed
Level 3) KB Snatch @ 44/25, 30 GHD Sit-ups & KB Box Step-ups @ 70/54
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