Skill:
Double unders
Strength:
Bench press
5-5-5+
65/75/85%
Stabilizer:
4x
20 old school situps
20 four count flutter kicks
Metcon:
7x
1 min work
1 min rest
5 kb snatch right
5 kb snatch left
5 kb clean right
5 kb clean left
10 swings
Kettlebells are as heavy as you can use and get your work done in 60 seconds
May have 3 kettlebells, 1 for each movement
***Penalty for each round not completed in 60 seconds
3 four count burpees
***Penalty for being a sandbagger - and YES your coaches know when it is happening!
5 four count burpees for each round - so 7 rounds
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