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Prep Day
A. 3 Sets
Double-Unders x35 No Push Up Burpee x 8 KettleBell Swing x 8 Assault Bike 10 Cal Dead bug x10
B. Deadlift (moderate weight)
Power Snatch 1.1 (BUILDING UP TO AROUND 75%)
C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH EFFORT)
D. Specific Prep: 10 Dumbell Snatch 5 Burpee box Jump X3 *FEEL PACE* then shut it down