10m - Dynamics

15m - Squat Snatch Prep

Strength/Technique - 9m EMOM:

  • 3-3-3-2-2-2-1-1-1 Squat Snatch

*Add 5-10lbs to each set from last week.

MetCon - FT (6m time cap):

25 Box Jumps 24”/20”

35 KBS 24kg/16kg

45 WBS 20/14lbs

*Rx+ is 30/20lbs if an athlete thinks they can still finish in a sprinting fashion.