WARMUP
## 30 Seconds
Single Unders
PVC Pass Throughs
Sit-ups
Single Unders
PVC Lat Stretch
Arch Ups
Single Unders
PVC Overhead Squats
V-Ups with PVC
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Couch Stretch: 45 Seconds Each Side
# TEACHING
## DOUBLE UNDERS & TOES TO BAR
### Double Under Movement Prep
20 Second Double Taps
20 Second Double Under Practice
### Double Under Movement Subs
Reduce Reps
1 Minute of Practice
90 Single Unders
### Toes to Bar Movement Prep
10 Scap Pull-ups
5 Kip Swings
5 Knees to Chest
3-5 Toes to Bar
### Toes to Bar Movement Subs
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Elbows/Chest/Waist
## HANG SQUAT SNATCHES
### Movement Prep
4 Hang Power Snatches
4 Pausing Overhead Squats
4 Hang Power Snatch + Overhead Squat
4 Hang Squat Snatches
_
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Strength-
BARBELL COMPLEX
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
* Athletes will have 13 minutes to build to a heavy complex of these 3 movements
* The complex is meant to be completed unbroken
* As a reminder, the hang position is anywhere from above the knee
# PRACTICE ROUND
## 1 Round
10 Double Unders
5 Toes to Bar
3 Hang Squat Snatches
*Performed with Workout Weight*
WOD
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)
