EXTENDED WARM-UP
3-3-3
Power Snatch*
-Rest as Needed b/t Sets-
*Immediately after each set perform 20 Unbroken
Double Unders.
WORKOUT
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders or 40 Unbroken Single
Unders
*Minutes 0-5… 3 reps @ (115/75)|(75/55)(45/35)
Minutes 5-10…2 reps @ (135/95)|(95/65)(75/55)
Minutes 10-15…1 rep @ (155/105)|(115/75)(95/65)
**If trip-up on the rope, start the set of DU or SU
over.
SCALING
Bike – 12/10 Cal Row, 10/8 Cal Ski Erg, 100m Run