Warm Up:
Upper body lift prep
Shoulder prep
REVIEW: PRESS
LIFT: PRESS 5 x 5 work up to heavy set of five
WORK:
12 MIN AMRAP
15 American KBS 55/35
20 Sit Ups
35 Double unders (Rx: Unbroken)
Rx2: Unbroken DU
Rx3: Any other weight/singles x 5 or DU attempts
SILVERS:
Upper body lift prep
REVIEW: BENCH PRESS
LIFT: Bench Press 5 x 5 Work up to heavy sets of 5
SKILL WORK: Double Unders
1) Master the slow single, work on body position, relaxed shoulders, arms at 45 degrees)
2) No rope, same jump speed as singles but double slap thighs
3) Add rope, same speed jump, same speed turnover as slap
WORK:
SAME, modify appropriately
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