Monday

WU
4 Mins Double Under Practice

then
7-6-5-4-3-2-1
OHS with Bar or PVC
Push-ups
PVC Dislocates

WOD

6 x 30/ 30…….AKA 30 secs on 30 secs off x 6

Ring Support, Tuck or L position
*use a band under your feet if needed for ring support ring support

then

Max Reps in 15 mins
Hang Power Snatch 95/65#
Complete 50 double unders or 15 burpees every time the bar is dropped.

Foundational
Max Reps in 15 mins

Sandbag Hip to Overhead (check with coach for #)
Complete 50 double unders or 15 burpees every time the bar is dropped.

Cooldown

Banded Shoulder stretches off the bar 1 min each
Overhead

Chest Opener
Across Front of  body

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