Strength/Oly.
4 Rounds (Untimed):
5 Front Squat + 1 Jerk
30 sec. L-Sit (or Max Effort)
Time to complete: 15 minutes. Each round complete 5 Front Squats, pause at the top before performing Jerk – ie can not Thruster last one. Jerk can be Push Jerk or Split Jerk. Go right into L-Sit and if you can’t hold for 30 seconds, do a single max effort. Rest as needed between rounds.
Met-Con.
3 Rounds:
10 Box Jumps (24″/20″)
20 Kettlebell Swings (1.5 pd/1 pd)
Score time, and rest exactly 3 minutes.
Met-Con.
3 Rounds:
10 Kettlebell Snatches
50 Double Unders
You can alternate arms however you wish on the Kettlebell Snatches. Kettlebell does not need to go back to the ground.

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