Saturday, July 1st 2023

WARM UP – jump rope

1 partner jump ropes while 1 runs 150m. Alternate for 2 rounds

Round 1) single unders

Round 2) double unders

MOVEMENT/MOBILITY – PVC, pull up bar, wall

*grab PVC

10 PVC passthroughs

5 PVC around the world’s / direction

10 overhead squats, :02 pause each rep

5 PVC front squats, :05 pause each rep, tall chest

10 scap push ups

10 scap pull ups

:20 single arm plank / side

:10 single arm dead hang / side

PRIMER – empty barbell

10 snatch grip deadlifts

8 high hang pulls

6 drop snatches into deep power position

OLY STRENGTH

E :30 x 16 = 8min

1 Power Snatch @ 65-75%

@ 7:00-10:00

3 Power Snatch singles

*build no more than 10-20# heavier than above

SCALING Modify to Power Cleans if needed.

PARTNER WOD

AMRAP – 14

40 Double Unders (each)

30 DB Bench (50s/35s)

20 DB step overs @ 50/35s

NOTES Besides double under athletes can share reps however they want

SCALING 60 single unders or 40 Heavy rope Singles