WARM UP

50 calorie bike or row
Zone 1 mobility assessment + 3 primers

SKILL

Double under technique
10:00 practice

WORKOUT OF THE DAY

Complete 2 rounds within 3:00:
12 overhead squats
2 muscle up

RX: (95/65)
55+: (75/55)

*Add 2 oh squats and 2 muscle ups every 3:00 until failure to complete. Athletes may start new rounds immediately and bank time as you go. Scale muscle ups to c2b pull ups, or hardest version of pull up possible.

ANYWHEREX

SKILL

Hang snatch technique
5 x 5

WORKOUT

10 to 1
Kb swings
Burpees
Goblet lunges
200 meter run