• Warm-Up
  • 4 Steady Rounds
  • Bike 400m
  • 10 Step Ups
  • :45 Single Unders
  • 25’ Spider-Man Walk

  • Strength (20 mins)
  • Back Squat 3×2@90% of 1RM

  • Conditioning
  • 12 min AMRAP
  • 50 Double Unders
  • 20 Alt DB Squat Snatch 50/35 

  • **If mobility does not allow for DB Squat Snatch then athlete will perform a Power Snatch w DB**