Warm-up
10 inchworms
20 high knees
30 butt kicks
x2
20 high knees
30 butt kicks
x2
Skill
front squats- work up to weight
burpees 1×5
snatch- work up to weight
push ups 1×5
box jumps 1×5
plank holds 1x:60
sit ups 1×5
deadlift – work up to weight
burpees 1×5
snatch- work up to weight
push ups 1×5
box jumps 1×5
plank holds 1x:60
sit ups 1×5
deadlift – work up to weight
Conditioning
Work on T2B
Metcon
10 front squats 10 burpees x 5
10 snatch 10 push ups x 5
10 box jumps :10 plank rotation x 5
10 sit ups 10 deadlift x 5
10 snatch 10 push ups x 5
10 box jumps :10 plank rotation x 5
10 sit ups 10 deadlift x 5