Warm Up
Mobility:
30 seconds Alternating lunge with a twist
30 seconds Dynamic squat stretch
30 seconds Cat Cow Stretch
30 seconds Inchworm to downward dog
30 seconds Wrist stretch
30 seconds Front rack mobilization
Movement Prep:
10 reps bodyweight squats
10 reps wall ball thrusters
10 reps wall balls
30 seconds skipping
30 seconds penguin jumps
30 seconds double unders
5 reps Empty bar clean grip deadlift to knee
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
5 reps Empty bar full power cleans
Strength
Movement: Full Clean
Sets X Reps: 5 Sets X 1 Reps @ 85% 1 Rep Max / E2mom
Coaching Notes: These Can Be Done Squat or Power.
Movement: Clean Pull
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2mom
Coaching Notes: Keep the Bar Close.
WOD
40-30-20 Reps for Time
COMPETITIVE
Wall Balls (20/14)
Double Unders
PERFORMANCE
Wall Balls (14/10)
Double/Single Unders
LIFESTYLE
Wall Ball
Single Unders or Line Hops
Coaching Notes
Form: Keep the arms close and try to stay relaxed during the double unders.
Stimulus: This is a fast sprint style workout if your double unders are solid. This is also a great workout to practice or get some of your first double unders!