Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Snatch – 3 sets of 2 reps at 85-90%
Fitness: S2OH – 5 sets of 2 reps of Push Press at RPE 7
Part 2 – Conditioning: “Bookends ”
Performance: For Time –
- Buy-in: 100 Double-Unders
Then.. 2 rounds of –
- 30 Overhead Squats (95/65lb)
- 30 Kettlebell Swing (24/16k)
Then…
- Cash out: 100 Double-Unders
Fitness:
- Buy-in: 75 Speed steps or 150 Single-unders
Then… 2 rounds of –
- 30 Goblet squat with weighted implement
- 30 KBS
Then…
- Cash-out: 75 Speed steps or 150 Single-unders
