WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
10 Air Squats
10 DB Strict Press
5 Box Step
3 Box Jumps
STRENGTH
Back Squat
3-3-3+ @ 70-80-90%
WOD
40 Alt DB Snatch 50/35
30 Box Jumps
150 Double Unders
STRICT 8 min cap
Rest 2 min
30 Box Jump
40 Alt DB Snatch
150 Double Unders
STRICT 8 min cap
Rest 2 min
150 Double Unders
30 Box Jumps
40 Alt DB Snatch
STRICT 8 min cap
*If you complete your work before the 8 min, you will start your 2 min rest when you are done (ex: you get done with the 40,30,150 at 7:15- you will start section 2 at 9:15, etc).
If you hit the 8 min mark and you are not finished with the work, you will stop anyway and take a 2 min break (starting again at the 10:00 on section 2). Do NOT scale the reps (you will start with a different movement anyway each round).
*Score is the time completed or at cap (28min)
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