Monday, 12/28

Warm Up

3 Rounds

20 Mountain Climbers  

10 Rev Hand Spider Lunges

20 Jumping Jacks

10 Pause Squats

Strength

Front Squats 

Prep (10 Minutes)

1×10 w/bar, 5-3-2-2 working up

Work

Every 2 Minutes for 14 Minutes (7 rounds)

2 Front Squats @same weight  (NO going up)

Met Con

Prep (6 minutes)

1×5 Strict Press+5 Push Press (w/bar only) + 50 Single Skips

1×10 Thrusters (bar only)+25 Double Unders

1×5 Thrusters (working weight)+25 Double Unders 

Work

For Time: (10 Minute cap) 

70-50-30 Double Unders 

21-15-9 Thrusters (95/65)

DU Scaling:

35-25-15 (1/2 volume)

2x Single Skips