Warm Up
Jog 300'
20 - Air Squat
15 - Push Up
10 - Wallball
5 - Burpee
100' Spider Walk
with empty bar (Don't drop an empty bar)
10 - Hang Clean w/ half squat
5 - Shoulder to Overhead
Skill
15 minutes - Athlete's Choice
Pull Ups, Ring Dips, HSPU, Double Unders,
Rope Climb, Clean, Snatch, Jerk, etc.
5 rounds
30 seconds MxR Alt. KB Snatch 62/44
30 seconds MxR Burpee to Plate
30 seconds MxR Double Under
Rest 3 minutes
127 reps
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