Tag

Double unders

LIFT: Clean – 3 RM WOD: 3 Rounds for time 10 push ups 20 wall ball 40 Double under’s

LIFT: Jerk – 3 RM WOD: AMRAP in 10 10 Front squat @ 135/95 20 KB Snatch @ 20/14 kg 40 Double under’s

SKILL: Balance Drills WOD: EMOM x 12 Odd: 3 Cleans @ 135/95 Even: 30 Double under’s

SKILL: Group agility & reaction drills WOD: AMRAP in 12 10 OH Squat @ 95/65 15 T2B 20 double under’s

SKILL: Cone drills WOD: 1000m Row 100 Double under’s 20 HSPU 15/12 Muscle Up 30 Thrusters @ 95/65 40 Front Rack walking lunges @ 95/65...

SKILL: Max Height Box Jump WOD: Partner AMRAP in 15 10 Wall Ball @ 20/14 20 Double under’s Rotate rounds between partners

LIFT: Back Squat – 3 RM WOD: 1 min Double under’s 1 min DB Snatch @ 25/45 2 min Double under’s 2 min DB Snatch...

SKILL: Atlas Stone Cleans – max load WOD: 4 Rounds 250m Row 25 Double under’s 10 pull ups

LIFT: Clean – 5 RM WOD: 250m Row 50 KB Swings @ 24/16 kg 250m Row 40 Double under’s 250m Row 30 Sprawls

SKILL: 400m Sandbag Run WOD: AMRAP in 10 7 Deadlift @ 185/135 21 Double under’s