• Warmup
  • :30 Seconds
    • Jumping Jacks
    • Active Spidermans
    • Single Unders
    • Push-up to Down Dog
    • Higher Single Unders
    • Air Squats
  • Modified Barbell Warmup
    • 5 Good Mornings
    • 
5 Back Squats

    • 5 Elbow Rotations

    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 
5 Snatch Grip Stiff-Legged Deadlifts
• Mobility
  • Overhead stretch on wall
  • Ankle stretch
• Movement review
• Rehearsal
  • 1 Round
    • Performed with Lighter Weight
    • 10 Double Unders
    • 3 Calorie Row
    • 3 Power Snatches
  • 1 Round
    • Performed with Workout Weight
    • 10 Double Unders
    • 3 Calorie Row
    • 3 Power Snatches
• WOD “Water Power”
  • AMRAP 15:
    • 60 Double Unders
    • 30/21 Calorie Row
    • 10 Power Snatches (115/80)
• Mobility
  • Hamstring flossing