Warm-up
3 mins with your rope – work on your double unders
2 rounds
20 mountain climbers (butts down)
10 supermen
10 hollow rocks
*transition must be a roll from stomach to back
10 KB figure 8’s; alternate your direction
Mobility
Squat mobility – with band for extra stretching
Strength
A1. Back Squat – find a 5RM with perfect form + 2×5@90%
A2. Toes-To-Bar – 3 or 4 sets of 4-10
*use this as an opportunity to get better at linking this movement together.
WOD
“Different for Us”
4 rounds
10 power snatches (135/95#)
200m run
Cool Down
Group stretch before you go
