Warm Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops

On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Box Step Ups per Side
3 Box Jump Overs
30 Seconds Skipping or Double Unders

Strength

Hang Snatches
Sets x Reps: 5 sets x 1 reps @ 80% 1 rep max / E2MOM

Snatch Balance
Sets x Reps: 4 sets x 1 reps / E1.5MOM

WOD

3 Rounds For Time

COMPETITIVE

20 Box Jump Overs (24/20)
50 Double Unders

PERFORMANCE

20 Box/Plate Jump Overs (20/16)
50 Double Unders or 80 Single Unders

LIFESTYLE

20 Plate Jump Overs
50 Single Unders or Hops

Stimulus: This Is a Light and Quick Power Workout. Move as Quickly as You Can Through the Box Jumps and Scale the Skipping to a Level You Won’t Trip Too Often.