Monday - Fresh Start

Warm up

3 rouds

-25' Barbell Weighted (OH) Frog Hop (while holding the bar in OH position, frog hop)

begin with empty barbell but add weight if possible, rest 90 sec. 

-6 Box Step Ups

Strength

Death by Snatches and OH Squats (95/65, 75/55, 45/35)

Minute 1 - 1 Power Snatch + 1 OH Squat.  

Minute 2 – 2x 1 power snatch + 1 OH Squat

Minute 3 – 3x 1 power Sn + 1 OH Sq

And so on until you cannot continue any longer

*Choose a good weight that will allow you to go At least 7 rounds

Metcon:

800m run or Row buy in

20 D/U

20 HSPU (flat surface Rx, l2-1 abmat, L1-2-3abmats or box)

30 D/U

30 abmat Sit Ups

40 D/U

40 push ups

50 D/U

50 Squats

800m Run or Row cash out