Strength:

Front Squat ­   – Reps: 8 -­6­- 4­-4-­6­-8

Between sets:

Pogo Jumps – 10 total jumps between sets with focus on form, rest 1-2min before next squat set

Metcon:

15 minutes for total reps:

25 Single Unders

10 Alternating KB/DB Snatches  (16kg/12kg)

50 Single Unders

20 Alternating KB/DB Snatches

75 Single Unders

30 Alternating KB/DB Snatches

etc ascending…

 

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