A. Warm Up
Overhead opener with a foam roller x 3 minutes
Snatch Warmup as a group for 10-12 minutes.
B. Metcon (Weight)
Every 2 Minutes for 8:
Overhead Squat x 2
Climb if able.
C1. Bulgarian Split Squat (3 x 3-5)
Rest 60s before part C2. x 3
C2. Strict Pull Ups (3x 3-5)
Add weight if able, rest 60s before C3
C3. Legless Rope Climb (3 x 1)
If you cant perform legless, perform 2 reps.
D. Max Distance Broad Jump
6 minutes (no more than 5 attempts)
to find a max distance broad jump