A. Warm Up
12 minutes EMOM alternating movements 1. 20 Air Squats 2. 20 Spider Lunges (10 each side, alternating) 3. 20 Abmat sit ups 4. 10 Burpees
B. Strength
Back Squat
6 sets of 3 reps Every 1:30 65%-70%-75%-80%-85%-90% (3+)
C. Conditioning
12 minute AMRAP 30 Double Unders (2:1 Singles) 3-6-9-12-15-18. . . Power Snatch 95/65