Wednesday

Warm up
Line drills
Then every minute for 4 minutes
30 seconds single unders
20 seconds double unders
10 seconds rest
*NO score, just warm up

Strength
Warm Up Sets:
Every 1:30 for 4 sets
3 Push press + 3 push jerks
*Increase load each set to starting weight of working sets 70%.

Working Sets:
Every 2:00 for 4 sets:
5 Push press into 3 push jerks
Set 1: 70%
Set 2: 75%
Sets 3 and 4: 80%

Metcon
3 rounds for time
100 double unders (300 singles)
30 meters heavy object walking lunges (2nd fire line & back)
*choose something heavy like a sandbag, medball, or kettle bell)
*Write your object and it's weight on the board