8 sets (45 sec. on/ 15 sec. off):
Double Under Practice
*for QUALITY!
*focus on proper positions throughout!
*move with total control in every movement!
4-5 Rounds:
8 Single Arm Ring Rows/arm
10 Ring Body Saws
10 Med. Ball Push Ups (Tempo: 20X1)
20 sec. L-Hang
10 Hollow Body Pull Downs
Amrap20
8 T2B
10 one arm dB hang clean to overhead
14/12 Cal row
5 sets of:
1 Push Jerk
1 Jerk with weak foot
1 Jerk with strong foot
(start light and build up a little if it feels good)
In 12min find heavy weight for Push Jerk directly followed by Split Jerk
6min EMOM:
5 H. P. Clean + Jerks (challenging weight that you can go unbroken with)
In Teams of 2:
2x5 sets of: (YGIG per Set)
100m run
12/8 cal Bike
100m run
Rest 5min btw rounds
Open WOD 18.1
*Flossing
*Smashing