Strength:
8 Sets for load or practice trchnique (20min cap):
Snatch Pull + Power Snatch (1+1)
Metcon:
On a running clock for max rounds:
00:00 - 05:00
100 Double Unders
then in remaining time amrap:
8 KB Swings (#24/16)
8 Single arm KB Thrusters (4 each)
05:00 - 09:00
75 Double Unders
then in remaining time amrap:
8 KB Swings (#24/16)
8 Single arm KB Thrusters (4 each)
09:00 - 12:00
50 Double Unders
then in remaining time amrap:
8 KB Swings (#24/16)
8 Single arm KB Thrusters (4 each)
Endurance:
4 Rounds for time:
Run 800m
50 Wallballs (#8/4)