WARM UP: Kettlebell (light weight)
50 Hand-to-hand swings
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Dynamic Stretch – Double Unders – Box Jump
STRENGHT*
EMOMx10:
Mins 1-5: 3 Snatches
Mins 6-10: 6 Clean & Jerks
CONDITIONING
AMRAP 3:
21 Kb Swing #24/16
21 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
18 Kb Swing #24/16
18 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
15 Kb Swing #24/16
15 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
12 Kb Swing #24/16
12 Box Jump
Double Unders in time remaining
ACCESSORY WORK*
EMOMx12:
Odd: Max Cal Row in 40″ Dumper 8/6
Even: 12 Kipping HSPU
*only if you have more than 6 month of experienced