Skills/Strength

10min EMOM alt min

30 double unders (Zeus rope anyone?)
1 peg board ascent

Lite/beginners
30 single unders
10 hanging hip touches

METCON

For time:
21-15-9
Pull ups/chest to bar pull ups/bar muscle ups
42-30-18
Walking lunges

Lite/beginners
For time:
21-15-9
Ring rows
42-30-18
Walking lunges

Weightlifting W1D3

Power snatch
5×2

Power clean + push jerk
5×2+1

Note: Perform 1 power clean, then on your second rep, go overhead with a push jerk

Overhead squats
3×3

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