WARM-UP:

2 shuttle runs outside

3:00 Jump Rope

Calf stretch
3 x :10 each side

SKILL:

2 Sets:

1:00 ME Short Shuttles
(1:00 rest)

*Short shuttle is from building to midline and back
*touch with feet

WOD:

14 min EMOM

Odd: Squat clean – front squat – jerk

Even: 50 Double Unders

*Starts barbell weight where you want and increase every round.

Cash-Out:
4:00 AMRAP
10 Thrusters (45/35)
10 Ab mat sit-ups