WARM UP
5′ Practice Double Unders; Then: 2 Rounds of:
Run 200m or row 250m
20 mt Bear Crawl
20 PVC Overhead Squats
20 PVC Shoulder Dislocated
20 Jumping Jacks
10 Push Press ( Empty Bar )
MOBILITY & SKILLS
Hips – Shoulders – Front Squats – Press ( strict-push-jerk )
CONDITIONING
“OPEN 17.5”
10 Rounds for Time
9 Thrusters #43/29
35 Double Unders
Time Cap: 40 minutes
ACCESSORY WORK
Push-Ups, 100 reps total in any number of sets: Then
3 Giant Set Of:
Incline dumbbell flyes 8-12
Dumbbell bench press 12-15
Close-grip Band Pulldowns15-20
Bent Dumbbell Row 10-12
Straight-Arm Pushdown 5-20
Rest 2 minutes
