12-19-2020

Warm-up

1 min Jump Rope Slow Singles

10 Sit-ups

1 min Jump Rope Fast Singles

8 V-ups

1 min Jump Rope Double Unders

6 Strict Toes to Bar

Mobility

PVC

Strength

15 min – Build to heavy complex

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

WOD

20 min Partner AMRAP

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatch

*If unable to squat Snatch then modify to Power Snatch

Cooldown

2 min (es) Calf/Achilles Barbell Smash

1 min (es) Barbell Anterior Shoulder Shear