Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: 2 Hang Snatch – EMOM for 10 min climbing in weight – catch as low as possible with good form
Fitness: 2 Push-press – EMOM for 10 min at 7 RPE
Part 2 – Conditioning: “Seven-thirty”
Performance: 3 rounds for time of –
- 20 Wall Ball (20/14lb)
- 20 Box Jumps (24/20″)
- 20 Push-ups
- 20 Double-Unders
Fitness: 3 rounds for time of –
- 20 Wall Ball
- 20 Box Jumps
- 20 Push-ups
- 20 Double-Unders
