WARM UP
Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hamstring – Hips – Shoulders – Press ( Strict – Push – Jerk )
CONDITIONING
A) “OH NO CURTIS P”
For Time
100 Curtis P’s #50/30
One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.
Rest 3′
B) Bring Sally Up
“Squat Test”
WARM UP
5′ Practice Double Unders, then
2 Rounds of:
20mts Bear Crawl
20 Jumping Jacks
20 Walking Lunges
20 Sit Ups
MOBILITY & SKILLS
Clean warm Up – Press (Strict-Push-Jerk)
CONDITIONING
For Time
100 Curtis P’s #43/30**
20 Double Unders at the top of each minute
Do 20 DU every minute, including at the start of the WOD, before continuing the barbell work.
If the minute clock beeps during a repetition the athlete will complete their rep and then start their 20 Double Unders.
**One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.
