Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
30 Sec Leg Swings
30 Sec Arm Circles
30 Sec Groiners
30 Sec Inch Worms
30 Sec Walking Lunges
Movement Prep
10 Air Squats
8 Barbell Thrusters With an Empty Bar
5-8 Pendlay Rows With an Empty Bar
60 Sec Singe Unders
60 Sec Double Unders
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Thruster
Build to a Heavy 5 Reps in 8 Minutes
WOD
3 Rounds for Time
COMPETITIVE
20 Thrusters (95/65)
15 Pendlay Row (95/65)
75 Double Unders
PERFORMANCE
20 Thrusters (65/45)
15 Pendlay Row (65/45)
75 Double Unders or 130 Single Unders
LIFESTYLE
20 Thrusters or Db Thrusters
15 Pendlay Row
75 Single Unders or Line Jumps
Stimulus: You Should Be Able to Do the Thrusters Unbroken in the First Round. This Is a Great Workout for Building Endurance With Your Thrusters and Proficiency in Your Double Unders. It’s Not Many Rounds So Push Your Abilities, if You Go to Easy It’ll Be Over Quick,