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
- 1 Round (With Opening Weight)
- 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