Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme
- 5 x @ 45lbs
- 5 x @ 65lbs
- 3 x @ 70lbs
- 3 x @ 75lbs
- 2 x @ 80lbs
- 2 x @ 95lbs
- 1 x @ 100lbs
Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):
- 20 x Double Unders / 1 x Power Snatch @ 80lbs
- 20 x Double Unders / 2 x Power Snatch
- 20 x Double Unders / 3 x Power Snatch
- etc. adding 1 Snatch per round until done
Results: For the metcon finished 9 rounds plus 28 reps.