Warm Up 6 (No Measure)
12 Burpee Broad Jumps
24 Pass Thrus
12 Strict T2B/K2E
+
6 Jefferson Curls
12 Shoulder Extensions w/ PVC
Back Squat (4×4)
maintained at 75-80% of 1RM
Metcon (Time)
10 rounds for time:
3 power snatches @ 60-65%
7 burpee box jump overs 30/24″
10 double overhead DB Sit Ups @ 20/15
*20 min time cap*
Scale 1:
3 power snatches @50%
7 BBJO @ 24/20″
10 double overhead DB situps 15/10 lbs
Scale 2:
3 power snatches @50%
5 BBJO @ 20/16″
10 double overhead DB situps 10/5lbs (or hold a weightless implement)