100 double unders
3x
5 Strict pull ups
10 push ups
15 Wall squats
Ready
3x
10 good mornings band or bar
10 box drops with jump
10 Sampson stretch
Strength
Snatch high pull
5x3 at 85%
Clean high pull
5x3 at 105%
Metcon
100 KB swings 32/24kg
75 KB Straight leg deadlifts 32/24kg
50 Goblet squats 24/20kg
25 KB double thrusters 24/20kg
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