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Components

Double-Unders

Front Squat

Metcon

Clean grip DL

Handstand Walk

Settings

Workout

Fri

Skill

A: Double-Unders (3 x 3-5 reps)

Double-Unders

Skills Practice:
Double Unders
(12min)

1) Single unders
2) Power Jump
3) Single/single/power
4) single/single/double
5) double unders
6) triple unders

B: Front Squat ( 5.5.5 x 3 @ 60-70%)

Front Squat

Rest :30 bt clusters
Rest 3 mins between sets

C: Metcon (Time)

5 Rounds each for time:
2 mins rest bewteen each set

D Ball front load sprint carry 100/70
(Down and Back)

10 Back squats 155/105
(From rack)

Rx+
150/100
175/115

*Needs to be moved at sprint pace.

Team training

A: Metcon (5 Rounds for time)

5 sets each for times
500m row
5 burpee over rower
5 bar MU
Rest 3 min

B: Clean grip DL (4 x 3 @ 62X2 @ 60% - build)

Reps/sets/tempo as follows

2s decent to knee
2s pause at knee
2s decent to floor
2s release on floor

C: Handstand Walk (50' x 4)