1. Warm-up
4 Steady Rounds:
12 Jumping Squats
12 Calorie Bike
1 Rope Climb
2. Strength
Back Squat
5×3 @ 85%
3. Oly
Squat Clean
Warm Up:
2×2 @ 60-70%
With pause at knee.
Drop and reset.
THEN
7×1 @ 82.5-92.5%of your 1RM
4. Interval
EMOM for 15 Minutes
20 Dumbbell Snatch 70/50lbs
20 Alternating Pistols
40 Double Unders
Alternate Movements On the Minute.
**Only do one movement each minute.
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