CFE:

FOR TIME
15 double unders (4×1 singles) 400m run, 15 sec rest
30 double unders, 400m run, 30 sec rest
45 double unders, 400m run, 45 sec rest
60 double unders, 400m run, 60 sec rest
75 double unders, 400m run
Then 3 rds:
15 jumping Bulgarian split squats
15 sumo KB squat (53/35)
CF:

1. Warm-Up
3 rounds
9/12 cal row/bike
6 kneeling bottom up KB press @ 2010 tempo
10 banded plank walk (each direction) 
12 scap push ups
2. Strength
SNATCH COMPLEX
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

3. Conditioning
FOR TIME
21-18-15-12-9:
AAB/Row Calories
16 DB/KB Snatches (50/35) 8 per arm

After Each Set:
200 Meter Run

4. Additional Work
Row Conditioning
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

CrossFit Solafide

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