Warmup/Preparation – 20 min
10 minute AMRAP:
30 Air Squats
20 Box Jumps
10 Burpees
+
10 minute Dynamic Warm-up

Skill – 15 min
10 minutes of Rope Climb Technique
-review
-progressions
-legless progressions

Conditioning – 20 min
6 Rounds For Time:
7 Burpee Box Jumps
14 Toes 2 Bar
7 DB Clusters

Intensity – 24/20″ box , 50/35lb DBs
Consistency – 20/16″ box, 40/25lb Dbs
Mechanics – scale as needed

Recovery – 10 min
Lizard 2 min / side
Couch Stretch 2 min / side

Warmup/Preparation – 20 min
10 minute AMRAP:
30 Air Squats
20 Box Jumps
10 Burpees
+
10 minute Dynamic Warm-up

Skill – 15 min
10 minutes of Rope Climb Technique
-review
-progressions
-legless progressions

Conditioning – 20 min
6 Rounds For Time:
7 Burpee Box Jumps
14 Toes 2 Bar
7 DB Clusters

Recovery – 10 min
Lizard 2 min / side
Couch Stretch 2 min / side

Warmup/Preparation – 10 min
5 min Dynamic
+
Burgener W/U x 2

Skill/Strength – 10 min
Pausing Overhead Squats 3,3,3
*full 3 count pause in hole

Skill/Strength – 15 min
Snatch Balance 3,3,3,3

Skill/Strength – 20 min
Pausing Snatch 3,3,3,3,3
*pause at mid thigh

*Goal is to improve on these skills from last week and the week before.