Warm Up
Repeat For 5 Minutes
10 Med Ball Clean
10 Med Ball Overhead Press
20 High Knee Toe Taps To Med Ball
Strength ~ Deadlift
3 Sets X 8 Reps @ 60% 1RM (RPE 6)
Every 3 Minutes On The Minute
WOD
6 Rounds (Time Cap: 15 Minutes)
COMPETITIVE
10 Hang Cleans (95/65)
10 Push Press
60 Double Unders
PERFORMANCE
10 Hang Cleans (65/45)
10 Push Press
100 Single Unders
LIFESTYLE
10 Hang Cleans
10 Push Press
60 Single Unders
Stimulus Points
Shoulder Fatigue
Stay Relaxed During The Skip
Accessories
Every 1 Minute On The Minute X 3 Rounds
1). 12 Face Pulls
2). 20 Second Side Plank Per Side
Cool Down & Dismissal
100m Walk
Shoulder Across Chest Stretch
Calf Stretch