Sunday September 10, 2023

9 mins of 30sec work / 30sec rest

3 rounds:

1. Inch worms

2. Box step ups w/ 10/15 lb plate

3. Wall balls

This first part is not for reps. Take it at a medium pace. Use these first 9 mins as a warmup/primer for the workout. 

Rest ~5 minutes then:

9 min AMRAP 

3 Hang Power Snatches (55/75)

3 Overhead Squats

30 Double Unders (or 50 singles) 

Add 3 reps to the hang power snatch and OH squats each round. So, round 1 is 3/3/30, round 2 is 6/6/30, round 3 is 9/9/30, etc…