Warm up 

800m group run

 

5’-10’ Free Flow

 

3x10 windmills

**this should be heavier than your warm up

 

Find a heavy 3 rep push press

 

4 max efforts sets of inverted row

 

8’ AMRAP

Climb the ladder

1 power snatch @155/105

20 Double unders

2 SHSPU

2 Power Snatch @155/105

20 Double Unders

4 SHSPU

4 power snatch @155/105

20 Double unders

8 SHSPU

8 power snatch @155/105

20 double unders

16 SHSPU

and so on…

 

Scales

Power Snatch

L1 135/95

L2 115/85

L3 95/65

L4 75/55

 

SHSPU

L1 Kipping HSPU

L2 Strict DB/KB press

L3 Push up/Box push up