friday

Warm-up

​1:00 Single Unders 

Into… 

EMOM x 6 MINUTES
MIN 1 - 20 Shoulder Taps + Plank Hold
MIN 2 - 10 DBL DB Deadlifts + Front Rack Hold 

Into… 

1:00 Double Under Practice*

*Options: Tall Jump Singles, Penguin Taps, Single Arm rotations.

Strength

​STRICT PRESS
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight)

Metcon

​AMRAP x 12 MINUTES
5 DB Hang Clean and Jerks or DB Hang Snatches (50/35)|(35/20)
10 DB Push Press
40 Double Unders

(Score is Rounds + Reps)