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Warmup:

50 Single Unders

10 Spider-Man lunge w/twist

10 Alt Toe Touch

5 single-arm DB deadlifts per side

5 DB high pulls per side

30 high-jump single unders

10 Squat2Stands

10 Thoracic High Fives

5 DB windmills per side – See video below, courtesy of Functional Bodybuilidng

10 Over & Backs

Barbell warmup: With an empty bar and hands in Clean Grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, hang power clean, front squat, hang squat clean above knee, hang squat clean below knee, squat clean from mid-shin.  Put down bar, shake out arms, pick bar back up and perform 3 reps of: press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Final time hitting our Clean Complex prior to our Oly 1RM re-test.  %s go up, so make sure you continue to open those hips as violently as possible to get that bar moving, then as fast as you can, throw those elbows in front of the bar to get into the catch.

WOD:

3 Rounds:

80 Double Unders

20 Alt DB Snatches (50/35)

 

Time Cap – 15 Min

Video courtesy of OPEX Fitness.  Quick demo on the Alternating DB Snatch.

Steady movement is key today.  Unless you are a Double Under master, trying to sprint through 80 reps is likely to result in tripping up on your rope.  Find a steady pace you are able to maintain and then grind through.  On the Alternating DB Snatch, employ a similar strategy.  Trying to do these too fast will wear you out, forcing your body to rest longer than you want.  Steady movement through the reps!

Scaling Options:

Double Unders -> 160 Single Unders per round

DB weight -> 35/25 -> as needed

Cool Down:

Calf stretch on rig – 1 Min per side

 

Thread the Needle pose – 1 Min per side

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