100 double unders (people PRACTICE)
Then 3x
5 Strict pull ups
10 chest to deck push ups
15 pause OH wall squat - 3 count in bottom
Ready
7 minute
Shoulder warm up/mobility
Strength
Snatch
3 reps at 70/75/80/85 then 3 reps at your heavy weight for today
DOES NOT need to be touch and go
Catch in the hole
Metcon
12 min ascending ladder
KB clean to each side
Swing
Goblet squat
24/16kg
Start with 1 of each then 2, then 3, and up until time is up - score is last full completed round
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