A. Context : Practice
Context : Practice
Fast double unders are more efficient than slow
double undersScoring: Not Scored
Dynamic Warm – up :
3 rounds of :
8 Squat Jumps,
3 Inch Worms,
3 Crab Bridge,
8-12 Hollow Rocks
Barbell Warm – up :
3 sets of 5 with the empty bar :
Jefferson Curl,
Bent Over Row,
Hang Muscle Clean,
Shoulder Press,
Hang Squat Clean
B. Mobility :
Mobility :
SHOULDERScoring: Not Scored
C. Alternating Sets: Squat Clean, Half Kneeling One Arm Press
7 sets of:
C1. 1-3 Squat Cleans @ 65-85%C2. 3-5 Half Kneeling One Arm Presses
D. For Time: Rowing, Double-Unders, and Burpees
For Time:
– Row 500 meters
– 150 Double-Unders
– 50 Burpees