Double Unders

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– PVS OHS
– Bottom up KB to press x3
– ARE squat
– Double under

FITNESS-
A. Hip power Snatch x 5 x 4 sets
B.1 Back Squat x 4 reps x 3 sets
B.2 Paused ring row x 3 reps @ 20×3 x 3 sets
+
For time
3 rounds
15 wall balls
15 jumping pull ups
15 sit ups
15 push ups

PERFORMANCE-
A. Hip Snatch x 3 x 4 sets
B.1 Back Squat x 2 reps @ 80% x 3 sets
B.2 Weighted pull up x 3 reps @ 20×3 x 3 sets
+
For time
50 pull ups
50 push ups
50 K2E
50 wall balls, 20/14#
50 thrusters, 45#




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