Warm-up Drills
I. Run 400 or
II. 2-3 Rounds of
5 x Power Clean
5 x Push Press
10 x Back Rack Lunges
10 x PVC Pass-throughs
20 x Deadbugs
III. Mobility Drills & Yoga Poses
Impact/Focus: Back Squat
Warm-up with 2-3 sets of up to 5 reps building in weight to facilitate the opening workload for the following:
6 Rounds, every 2 minutes, of the following
Back Squat x 5-5-3-3-1-1 (build across sets/reps as able)
Post scores to comments.
“Doublethink”
Complete for time
50-40-30-20-10 x Double-unders
25-20-15-10-5 x Wallball (20/14lbs)
Notes: Scale to single-unders at 2:1 for repetition conversion today.
Post scores to comments.
Skill Development
Instruction and application of the following three movements/rounds for quality.
3-5 Rounds of
3-5 x Strict Negative or Deadhang Pull-ups
:10 to :20 x Handstand Hold
or
10ft x Handstand Walk
10 x Back Extensions
Back Squat: 125#
Doublethink: 8:19 (single unders/30# goblet squat)
“Back Squat “: 185#
“Doublethink”: 7:58. SUs/14#