Warm up
1 minute row
1 minute plank hold
Then
Practice double unders for 2 minutes
Strength
Power snatch or high pull-Heavy 2
Conditioning ABABAB
A 1 minute max double unders
B EMOM2
1 snatch or high pull
10 v ups
Accessory
Annie
50-40-30-20-10
Double unders
Sit ups
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
