Warm Up 80 (No Measure)
2 RNFT:
50 Single Skips
10 Jump Squats
10 Push Ups
10 Pull Up/Ring Row
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Deadlift (5×3 maintained)
Metcon (Distance)
1 leg box jumps
4×6/leg
Jump up, step back down. If uncomfortable doing 1 legged jumps practice 2 legged jumps to a height that is higher than what you would normally attempt.
Metcon (AMRAP – Rounds and Reps)
AMRAP 17 mins:
14 hang power snatches 115/75lbs
22 burpees
14 box jumps 24/20, no rebound
Scale 1:
14 hang power snatches 75/55lbs
18 burpees
12 box jumps, 24/20
Scale 2:
14 hang power snatches 55/35lbs
16 burpees
12 box jumps, 20/16