10m - Dynamics

15m - Movement Prep

Every 90s for 5 sets, ascending:

1 Squat Snatch + 3 TNG PC & PJ

*The point of this is to allow athletes to practice, under load, the movements they are doing for the workout and allow the coaches to make sure everyone is in order. Our more experienced athletes may ascend to a heavy complex.

Metcon - 12m AMRAP:

1 Squat Snatch

3 Clean & Jerk

30 Double Unders

*Rx - 155/105