Set clock for five, two-minute rounds in each round perform:
- 3 x weighted Pullups @ 15kg
- Rest 20 seconds
- 5 x weighted Dips @ 15kg
Then for time do three rounds of:
- 30 x Double Unders
- 20 x Lunges with 25kg Sandbag in Front Rack position
- 10 x Dumbell Snatch @ 20kg per hand
Result: For the metcon – 10:15. Double unders were still slow, could only string 3-5 together at a time. Note: Lunges and Snatches art total reps, so 10 lunges per leg and 5 snatches per hand.