Warm-Up/ Dynamic Flex
3 Rounds
– 40 Single Unders
– 10 Double Unders (sub jump for height – no rope)
– 3 Triple Unders (sub DU or jump for height – no rope/ hand taps)
– 3E Knee Hug to RDL (balance – flat back)
– 3 Sumo Squat to Stand
– 10 Scap Pro/Re
– 10 Glute Bridge
Olympic Prep:
1.) Power Shrug from Hang Clean Position (bar tight): 3 x 10
2.) Tall Clean + Strict Press: 3 x 2 + 5 (light weight)
Olympic:
1.) Power Clean + (Power or Split) Jerk: 6 x 2 + 1 @ 55%, 65%, 75%, 80%, 85%, 90%
Every 90 seconds
PARTNER WOD:
12 Minute AMRAP
– 3 Clean & Jerk @ 135/95
– 6 T2B
*Alternate Rounds*
Saturday Challenge:
– KB High/Low Walk 200m E
Recovery:
– Fab Four
– Banded Lat
– Wall Calf