Beast Mode!
WARM UP:
3 Rounds
20 Double Unders (60 Singles)
10 Pass Throughs
10 OHS
10 Good Mornings
10 Bumper Jacks
Then:
Shoulder Mobility
SKILL:
EMOM 9
MIN. 1: Max Effort Double Unders
MIN 2: Max Effort Weighted V-Ups
MIN. 3: 10 Glute-Ham Extensions
*Rotate through 3 times.
**Work your Double Under technique and positioning during Min. 1.
LIFT:
High Hang Snatch + OHS (Hold for 2 Sec. at the bottom)
5 x 3
*Work to a tolerable load where you can remain technically sound.
WOD:
“POWER & SPEED”
4 Rounds
7 Hang Snatch (155/105) or 70%
30 Double Unders (90 Singles)
POST WOD:
Shoulder Mobility
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