Warmup
-wrist series
-10 cat cow
-200m jog
then
4 min Tabata jumprope as follows
-single skip
-side to side bunny hop
-forward and back with feet together
-scissor step forward back
-in & out jumping jack style
-high knees
-butt kickers
-cross overs
-double unders
-10 squat
-20 scapular pushes
-10 side to side squat
-5 x 5s descent negative pushup. Keep elbows in
-5 outside inside outside back each side
Review and warm up DB clean
WOD : Complete as many rounds as possible in 20 minutes of:
-30 dumbbell power cleans
-20 push ups
-100 double-unders
Max weight. Don’t go above the following weights in each hand: F 35-lb. DBs M50-lb. DBs
Scale double unders to 200 singles
Scale pushups to where you can do sets of 5 unbroken in the later rounds.
Wellness
-90s supine shoulder extension. Try to keep hands together and extend as deeply as possible into shoulder extension. https://gymnasticbodies.com/courses/sBRSmedia/BRsSE3-3.jpg
-20 double leg deficit calf raises”