Fri Sep 11

Train
15 Min AMRAP:
80 Double-unders
30 Wallballs @ 20/14
20 Chest-to-bar Pull-ups

Move
15 Min AMRAP:
40 Skips/1 Min DU Practice
15 Wallballs
10 Ring Rows

Warm-up
3 Min Cardio
2 Sets:
5/5 Bottom Sq. Reach back
5 Light Bar BTN Press
5 Overhead Squats

Strength/Skill
Every Min x 6:
2 Snatches, building

Every 90s x 6:
1 Snatch, building/same weight

---

Stimulus
Strength/Skill: these can be low power snatches or cleans as needed

Train/Move: small sets and keep moving where needed, change pull-ups to ring rows or jumping pull-ups in order to get through a round every 3-4 minutes

Games Prep
3 x 3 Tempo Back Squats @ 31X1, 60-65%

Accumulate 6-12 Legless Rope Climbs (for quality)