:30 Single Unders
100m Run
:30 Double Unders
100m Run
:30 FAST Single Unders
100m Run
GET POWERFUL (10 Min)
Power Clean
EMOM 6
3 Reps
EMOM 4
2 Reps
GET FIT (24 Min)
4x AMRAP 3 / Rest 3:00
200m Run
15 Overhead Squats 95/65
Max Bar Facing Burpees in remaining time
COMPETITORS EXTRA
Back Squat Ladder
EMOM until failure
1 Rep
Start at 135
Guys add 20lbs per Min up to 355 (then 10lbs until failure)
Ladies add 10lbs per Min up to 245 (then 5lbs until failure)
ATHLETES NOTE:
Your job is to Run as hard as you can while still being able to immediately complete all 15 OHS unbroken. Make sure you have a weight that allows for that too, don't get caught up in "RX". You need time for Burpees!