Beneath the Surface

SKILL – Double Unders

STRENGTH – Hang Snatch (above the knee) 3-3-3-3-3 (hang on to the bar)

Work up to a heavy triple.

METCON –

Row 2000 meters for time.

Record your time on the board.

then,

50 – 40 -30- 20 – 10

Kettlebell Swings

Double unders

If you drop the kettlebell in mid set, perform 3 burpees