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 

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