August 31, 2017

A. Warm Up
Mobility and activation:
60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds of:
10 box jumps
10 KBS
10 calorie row

Scoring: Not Scored

B. 20 minute EMOM of Double-Unders, Burpees, and Rope Climbs
Every 1 minute for 20 minutes (4 rounds):
Minute 1
60 Double-Unders
Minute 2
8/16 Burpees
Minute 3
4 Rope Climbs 12 feet
Minute 4
8/16 Burpees
Minute 5
Rest

Coach's Notes:
Minute 2 and minute 4 are reward based minutes. If you complete the Dubs under 60 seconds you do only 8 burpees... If you don't you get 16. Same goes for the rope climbs.

 C. For Time: Hang Power Cleans, Box Jump Overs, Push Presses, and Hang Power Snatches
​For Time:

1. 25 Hang Power Cleans @ 135/95 lbs
2. 25 Box Jump Overs 24/20 inches
3. 15 Push Presses @ 115/75 lbs
4. 15 Box Jump Overs 24/20 inches
5. 10 Hang Power Snatches @ 95/65 lbs
6. 15 Box Jump Overs 24/20 inches
7. 15 Push Presses @ 115/75 lbs
8. 25 Box Jump Overs 24/20 inches
9. 25 Hang Power Cleans @ 135/95 lbs

Time Cap: 20 minutes