Warm-up
Run 400m
Skip forward, backward, side to side
Judo push up
Strict Knee tuck/leg lift
PVC Overhead squat
Metcon Prep:
Push Press
Knee tucks/Leg lifts w/kip
Snatch pull-unders
Push jerk
Toes to bar practice
Snatch w/pause @ waist
3.2.1.Go!
Metcon (No Measure)
Run 1200m/1000m/800m/400m/200m
Push Jerk x21
Toes to Bar x15
Power Snatch x9
*This is 5 rounds
**21 reps of push jerk and 15 reps of Toes to bar should be completed in 1-2 sets
***Squat Snatch should not be efficient with touch and go reps. find a weight that forces you to pay attention, but confidence to perform is still present.
****This is a grind. Set a conservative pace and attempt to maintain it.