WARM UP
Tabata Double Unders; Then, 3 rounds of:
5x/leg Box step-ups #50/40
10 Wall Ball Clean #9/6
10 Hand-Release Push-Ups
10 Sit-ups
MOBILITY & SKILLS
Ankle – Shoulders – Hips – Burgener Warm Up
CONDITIONING
OPEN 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Time cap: 20 minutes
VARIATION
Rx’d: (Ages 16-54)
Men use 22 kg. dumbbell and 60 cm box
Women use 15 kg. dumbbell and 50 cm box
Teenagers 14-15:
Boys use 15 kg. dumbbell and 60 cm box
Girls use 10 kg. dumbbell and 50 cm box
Masters 55+:
Men use 15 kg dumbbell and 60 cm. box, step-ups OK
Women use 10 kg. dumbbell and 50 cm. box, step-ups OK
Scaled: (Ages 16-54)
Men use 15 kg. dumbbell and 50 cm. box, step-ups OK
Women use 10 kg. dumbbell and 50 cm. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 10 kg. dumbbell and 60 cm. box, step-ups OK
Girls use 5 kg. dumbbell and 50 cm. box, step-ups OK
Scaled Masters 55+:
Men use 10 kg. dumbbell and 50 cm. box, step-ups OK
Women use 5 kg. dumbbell and 50 cm. box, step-ups OK
