WEDNESDAY

Specific Prep

:60:60 Banded OH Distraction

5 Yoga Pushups

:30 Single Skips

5 KB Strict Press + 5 KB Windmills (L)

5 KB Strict Press + 5 KB Windmills (R)

:20 Double Unders (or practice)

5 KB Strict Press + 5 KB Windmills (L)

5 KB Strict Press + 5 KB Windmills (R)

Strength/Skills

Rest 1:00

On the Minute x 3:

20 Double-Unders

3 Push Jerks

Aim to add weight each EMOM finishing on 70-80% 1RM Push Jerk for last 3 mins

On the Minute x 3:

20 Double-Unders

5 Push Jerks

Rest 1:00

On the Minute x 3:

20 Double-Unders

4 Push Jerks

Conditioning

Performance and Fitness

4 Rounds x AMRAP 3:


10 KB Swings 24/20


5 T2B 


10 Box Jumps 24/20 


5 T2B

Rest 1 Minute Between Rounds

Pick up AMRAP where you left it.