1. Mobility part one
Perform the above mobility wod then mash out calfs with a partner 2-3 minutes each side.
2. Movement practice
Complete 3 sets for quality
30 UB sets of Double unders
10 UB Kipping Toe to bar (change between legs straight and legs bent)
5 UB TnG box jumps (choose height working up ideally to 24″/20″)
15-20 Reps of Banded external shoulder rotation exercise of your choice.
NOTE: Work on breathing and recovering on both movements. Place rope neatly after double unders sets.
3. Met-con
For time
100 Double unders 15 TTB Row 1000m 15 Box jumps (24/20″ games standard)
75 Double unders 15 TTB Row 750m 15 Box jumps (24/20″ games standard)
50 Double unders 15 TTB Row 500m 15 Box jumps (24/20″ games standard)
NOTE: Goal is UB everything. If you have any issue with TnG box jumps work on a fast smooth step down.
4. Olympic lifting
EMOTM for 10 minutes
3 Pos Power Snatch Hip-Knee-Floor (60%+ increasing each minute)
NOTE: Movement quality takes priority over load.
5. Gymnastics
EMOTM for 8 minutes
12 seconds on : 48 seconds rest for max reps of:
Strict Chest or throat to bar pull-ups
Rest 2 minutes
EMOTOM for 8 minutes
12 seconds on : 48 seconds rest for max reps of:
Strict Ring dips
6. Assistance work
3-5 sets with minimal rest between movements 1-2 minutes between sets.
20 Banded tricep extensions
10 DB bent over rows each side
5 Ab band slides
7. Mobility part two
3×30 Second german hang on rings or bar
3 Minutes each side partner calf mash
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