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Prep
1) Spiderman Lunge 5 each
3 Rounds of:
10 Over + Back
3) 3:00 Double Under Practice
A.
10-8-6-4-2+
OT2:30
– Goal: Heavy 2+ (AMRAP) set
– goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn’t have to be a 2RM either.
B.
3 x 8-10 each.
OT3M
C.
EMOM 16
Minute 1: 30s Max Double Unders
Minute 2: 30s Max Double KB Snatch (35/20)
Minute 3: 30s Max T2B
Minute 4: 30s Max Burpees
– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
– Score is the number of T2B or Hanging Knee raises each round. (4 scores).
Rx+: (45s/35)
Essentials: Single Unders, Double DB Snatch, Hanging Knee Raises, No Push Up Burpee
