Performance:
Skill: Dumbbell Snatch
– 200 Jump Ropes
—4RFT—–
10 Dumbbell Snatches (60/40) Left Arm
15 Weighted Crunches
10 Burpee Box Jumps (up and overs) 20″
15 Weighted Crunches
10 Dumbbell Snatches (60/40) Right Arm
-200 Jump Ropes
Fitness:
Skill: Deadlift 3RM (5-5-3-3-3)
20 Wall Balls (20/14)
30 Air Squats
40 1 Arm KB Lunge (20 one arm, 20 the other. Alt. Legs)
1 Min AMAP Deadlifts
2 Min Rest
