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A. Snatch – 5×3@75-85%. If you are new, work on reps at a moderate weight. If you are more experienced, consider going for a heavy set IF (and only if) your technique is consistently good.

B. For time:

40 wall balls (20/14 lbs)

80 double-unders

30 wall balls

60 double-unders

20 wall balls

40 double-unders

10 wall balls

20 double-unders.

Scale the double-under reps if needed. Intermediate (40-30-20-10 double-unders) / Beginner (80-60-40-20 single skips).

C. Tabata ring support mountain climbers. These should be controlled – i.e. you must always have one foot on the ground (no jumping to switch feet).