Tick Tock
Warm Up/Mobility
Warm-up
2 Rounds
:30 Cardio of Choice
:30 of Jump Rope
10 PVC Pass Throughs
10 BB Alt elbow Punches
5 BB Strict Press
5 BB Push Press or Jerk
10 BB Kang Squat
:30 Cardio of Choice
:30 of Jump Rope
10 PVC Pass Throughs
10 BB Alt elbow Punches
5 BB Strict Press
5 BB Push Press or Jerk
10 BB Kang Squat
Strength
Ground to Overhead (25:00 to find 1 Heavy Rep)
BARBELL MOVEMENT from the ground to the Overhead locked out position. Athlete can choose Clean and Jerk or Snatch.
Metcon
Metcon (2 Rounds for reps)
Amrap 5
25 Double Unders
5 Ground to Overhead (95/65)
-Rest 1:00-
Amrap 5
25 Double Unders
5 Ground to Overhead (135/95)
25 Double Unders
5 Ground to Overhead (95/65)
-Rest 1:00-
Amrap 5
25 Double Unders
5 Ground to Overhead (135/95)
Finisher
Metcon
3-4 Rounds
24 DB Overhead hollow Hold Flutter Kicks (2 or 1 DB)
12 V-ups
12 Russian Twists
24 DB Overhead hollow Hold Flutter Kicks (2 or 1 DB)
12 V-ups
12 Russian Twists