STRENGTH

1. WARM UP

Mobility WOD

Dynamic Warm Up
- Practice Double Unders, 5 min

2. SKILL & DRILL

A. For form:

- 40 Shoulder Pass Throughs

- 20 Bridge Ups, hold 5 sec

- 10 Skin the Cats, hold 5 sec

B. 2-3 rounds:

- Side Plank, 30-60 sec hold each side

- SLRDL, 10 reps

- Butt Kicks, 10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

4. WOD
- Power Snatch, 6x2
- Front Squat, 5x5
- Bench Press, 7x1