Warmup

Row 500m then 2X: 16 lunge w/ twist, 10 push-ups, 10 jump pull-ups, 2 samson stretch

13:00 Double Under Skills

Advanced

16:00 for Rounds:

  1. 30 Double Unders (sub attempts)
  2. 8 Inchworm Pushups
  3. 10 Tuck Jumps

Intermediate

 13:00 for Rounds:

  1. 30 Double Unders (sub 50 singles and 10 1/4 squat jumps) 
  2. 8 Pushups
  3. 10 Tuck Jumps

Barbell Club

Power Snatch - 70% x 3 x 5

Snatch High-Pull - 70% (of sn) x 3 x 5

Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5

Without rest:

  1. 500 m row
  2. 5 pull-ups
  3. 400 m row
  4. 10 pull-ups
  5. 300 m row
  6. 15 pull-ups
  7. 200 m row
  8. 20 pull-ups

 

 

 

 

 

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