MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
1 minute of jump rope. 3 rounds of :30 double under practice/:30 rest.
3 BB good mornings
3 BB behind the neck press
3 BB OHS
3 BB Squat Snatch from the make ready position.
REVIEW: Squat Snatch. Pushups. Double Unders.
Strength: Squat Snatch. 15 minutes to a heavy single.
LI: Hang Squat Snatch.
C: 10 RFT of:
20 double unders
This workout has a 12:00 cap.
PURPOSE: Skill practice. Shoulder, arm and chest development. Avoiding awful, wormy pushups at all costs.
LIII: 8 RFT.
LII: 5 pushups or 7 pushups from abmats. 15 double unders.
LI: Pushups from choice at reps of choice. 10 double unders (attempts count) or 60 single unders/toe taps to a plate.
PWMOB: Lax ball in C/S/B. Rollout t-spine and calves. Stretch hamstrings.
Advanced: Ring Pushups. UB DU.