WARMUP
## 45 Seconds
Easy Bike
Single Unders
PVC Pass Throughs
Moderate Bike
Single Unders
PVC Lat Stretch
Faster Bike
Single Unders
PVC Overhead Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## PVC Lat stretch- 1 minute
# TEACHING
## DOUBLE UNDERS
### Movement Prep
20 Seconds Hard Jumps in Place (No Rope)
20 Seconds Single Unders
20 Seconds Double Under Practice
### Movement Subs
* Reduce Reps
* 45 Single Unders
* 30 Seconds of Practice
## POWER SNATCHES
### Movement Prep
3 High Jumps in Place (No Bar)
3 Hard Jumps in Place (No Bar)
–
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
*Build to At Least First 3 Planned Workout Weights*
WOD
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
