Warmup

• :30 Seconds
  • Push-up to Down Dog
  • Active Samson
  • PVC Pass Throughs
  • Easy Single Unders
  • Active Spidermans
  • PVC Pass Throughs
  • Higher Single Unders
  • Slow Air Squat
  • PVC Pass Throughs
• Modified Barbell Warm Up
  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Snatch Grip Push Press
  • 5 Overhead Squats
  • 5 Snatch Grip Deadlifts

• Mobility
  • Child’s pose on box
  • Box supported ankle stretch
• Movement review
• Rehearsal
  • 1 Round (With Opening Weight)
    • 10 Double Unders
    • 3 Power Snatches
    • 3 Burpee Box Jump Overs
• WOD “Triple Double”
  • AMRAP 5:
  • Buy-In: 100 Double Unders 
  • Immediately Into…
    • 12 Power Snatches (75/55)
    • 4 Burpee Box Jump Overs (24/20)
    • Rest 5 Minutes
  • AMRAP 5:
  • Buy-In: 100 Double Unders
  • Immediately Into…
    • 8 Power Snatches (95/65)
    • 4 Burpee Box Jump Overs (24/20)
    • Rest 5 Minutes
  • AMRAP 5:
  • Buy-In: 100 Double Unders
  • Immediately Into…
    • 4 Power Snatches (115/80)
    • 4 Burpee Box Jump Overs (24/20)
• Mobility
  • Banded hip in extension
  • Banded straight arm in external rotation