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