Warm-up:
Individual…
Skip rope for 2 minutes
20 Banded Good mornings
Accumulate 30 KB Swings
Group…
Inch Worms Down
Samson Lunges Back
LAX to plantar 1 minute each foot
Banded Shoulder/Lat Stretch
Fitness:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Deadlift x 6-8 reps @ 3 sec descend
Station 2 – Supine Ring Rows x 10-12 reps @ 2 sec descend
Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice
WoD:
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches
10 Burpees
Performance:
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)
WoD:
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups
Mobility:
Roll Posterior
Mash Quads with Barbell
Mash Lats on Roller
LAX to traps