Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

10 Squat2Stands

10 Thoracic High Fives

10 Twisting Lunges

10 Bow2Bends

Barbell Warmup: Grab an empty bar, perform 5 reps of: Good mornings, Back Squat, Back Rack Lunges (3 per leg), Put bar behind the neck and widen hands to Snatch Grip.  Perform 5 reps of: BTN Push Press, OHS.  Put bar down and shake out arms.  Pick bar back up and perform Burgener Warmup

Burgener Warmup (Videos courtesy of CrossFit Weightlifting Seminar Staff) – Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

 

 

S/S/S:

Back Rack Lunges

In 20 Min, complete

4 Sets of 8 reps per leg

Climb in Weight

 

In between sets – 1 Min Handstand Hold

Video courtesy of Train FTW.  For the Back-Rack Lunges, feel free to step either forward or back.  The backwards step (as shown in the video) helps keep the knee from going over the front foot.  Keep your chest up throughout the movement.

WOD:

15 Min AMRAP:

60 Double Unders

10 Power Snatch (115/80)

6 Overhead Squats (115/80)

In each round, once you get your 10 Power Snatch, keep the bar overhead to begin your Overhead Squats

 

Scaling Options:

Double Unders -> 40 Penguin hops -> 80 Single Unders

Bar weight -> 95/65 -> as needed

 

Cool Down:

Puppy Dog Pose using a chair – 1 Min

Video courtesy of Vintage CrossFIt

 

Calf Stretch – 1 Min per side