STRENGTH/SKILL

One set every 90 sec for 12 min (8 Sets):

Power Snatch

Build up to a heavy single rep build

F: Hang Power Snatch x3 or DB Hang Power Snatch x3 each arm every 90 sec

P/S: Build to a tough single rep

WOD

"Jump"

10 min AMRAP: Climbing Ladder

Double Unders 10-20-30-40-50, etc…

KB Swings 10-10-10-10-10

Burpee 10-10-10-10-10

(Jump ropes increase in reps, everything else remains the same)

F: x3-1 singles [120-90-60-30singles] +10-10-10-10

Russian KBS + 10-10-10-10x Burpee

P: 53/35#

S: 70/53#

Scoring:

10 DUs = Round 1

20 DUs = Round 2

30 DUs = Round 3, etc...

EX: Completed round of 90 DUs + 5 burpees, 9 Rounds + 115