WARMUP
## 30 Seconds
Single Unders
Down Dog
Slow Air Squats
Squat Hold (Active Below Parallel)
Single Unders (Right Leg)
Up Dog
Split Squats (Right Leg Forward)
Squat Hold (Active Below Parallel)
Single Unders (Left Leg)
Push-up to Down Dog
Split Squats (Left Leg Forward)
Squat Hold (Active Below Parallel)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Barbell Ankle Stretch: 1 Minute
## Front Rack Stretch: 1 Minute
# TEACHING
## DOUBLE UNDERS
### Movement Prep
30 Seconds Easy Single Unders
30 Seconds Double Under Practice
### Movement Subs
Reduce Reps
45 Single Unders (1.5x)
30 Seconds of Practice
## HANG SQUAT CLEANS
### Movement Prep
5 Hang Jump Shrugs
5 Hang High Pulls
_
5 Hang Power Cleans
5 Front Squats
_
5 Hang Squat Cleans
Strength- HANG SQUAT CLEAN
* Athletes will have 15 minutes to build to a Heavy Single Hang Squat Clean
# PRACTICE ROUND
## 1 Round
10 Double Unders
3 Hang Squat Cleans
WOD
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
……….
Add one rep every round
