EQUIPMENT: Barbell (75), Box (24), Jump Rope
WARM-UP:
*Active Stretches in Place
*2 x 100m Run w/ PVC overhead
*Burgener Warm-Up for Snatch w/ PVC
SET #1:
4 Rounds -
*100m Run
*5 x Power Snatch (75 lb.)
*10 x Overhead Squat (75 lb.)
SET #2:
3 Rounds -
*200m Run
*10 x Ring Row + Tuck-In (incline pull-up on rings, hold @ top of pull and tuck 1 leg in at a time, release)(challenge: Double-Leg Tuck-In)
*20 x Box Jump (20-*24")
SET #3:
2 Rounds -
*400m Run
*4 x Wall Walk
*8 x Power Clean and Press + Overhead Lunge R and L (75 lb.)
FINISHER:
4 Minute AMRAP -
*100 Jumps of Rope (challenge: make 30 of those reps Double-Unders)
*10 x Squat Thrust
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