MOBILITY & WARM UP

3:00 Tempo Row
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

3 Rounds:
3 Spidermans each side
12 Hollow Rocks
3 Walkouts
12 Superman Hold

3:00 Tempo Row
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

3 Rounds:
7 Pushups
5 Elbow Rotations (empty barbell)
3 Pausing Strict Presses (2s pause overhead)

SKILLS & SPECIFIC WARM UP

Kb Snatch
2 rounds, building intensity into the second round.

20 Double-Unders
6 Alternate Kb Snatches
20 Double-Unders
12/9 Calorie Row
10 Double-Unders

CONDITIONING

“Happy End”

AMRAP 15:
40 Double-Unders
20 Alternate Kb Snatches #24/16
40 Double-Unders
20/15 Calorie Row