Warm Up
20 Prone A’s
20 Prone Y’s
3 Rounds
1 minute skipping
10 Sumo Single DB high Pull per side
5 inchworms
Strength: Push Press
Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets
Or Build With Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ Or 5-8 Reps @ 63%
WOD
3 Rounds for Time ~ In Pairs
ELITE
150 Double Unders
50 Hang DB Snatch (50/35)
30 Burpees over DB
COMPETITIVE
100 Double Unders
50 Hang DB Snatch (35/25)
30 Burpees over DB
PERFORMANCE
150 Single Unders
50 Hang DB Snatch (35/25)
30 Burpees over DB
Stimulus Points
Split the work with your partner. Chip away at the reps.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 DB Bent Over Rows
Even Minutes) 10-15 DB Calf Raises
Cool Down & Dismissal
Cross Arm Shoulder Stretch
Calf Stretch