A. GENERAL (4:00)4 rounds30 sec Jump rope30 sec Prone Back Extensions
B. MOBILITY / ACTIVATION (2:00)Good morning, empty bar, control eccentric5 reps, Quality!
C1. SPECIFIC (3:00)2 sets4 Deadlifts (set 2 @ 45%)---- Start ramp up written below
C2. SPECIFIC (4:00)(Grab KB workout Weight)5 Goblet Squats5 KB Thruster, holding in goblet with both hands on handle3/3 KB Thrusters (demonstrate how to hold the KB)---Practice Round20 DU / Single unders2/2 KB Thrusters
Score: WeightTC: 20 minutesKG: N/A
Scaling OptionsBeginner7 x 2
IntermediateAs written
5 rounds for time
60 Double unders
5/5 KB Thrusters @ 53/35lbs x 1
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Score: TimeTC: 10 minutesKG: 22.5/15
Scaling OptionsBeginner60 single unders5/5 KB Thrusters @ 26/12 lbs x 1
Intermediate40-60 Double unders10 DB Thrusters @ 35/26lbs x 1
Reverse hypers3 x 20