Warm-up
– Dynamic Warm Up – (10 minutes)
Skill

Skill Work (20 Min)

DU Instruction (Member Choice)
a. Hands, Jump, Timing (Jump and Side Taps)

Pull Up Instruction (Member Choice)
a.Shoulder/Scapula Engagement/Hollow
Then

S2OH Instruction (4 Movements – All Members)
a. Strict Press, Push Press. Push Jerk, Split Jerk

Then
2 Rounds of: (If time, help to get ready for WOD)
15 DU
2 Pull Up
2 S2OH

Metcon
20 Minutes Total
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 Min
20 DU
10 Pull Up
4 S2OH 95/65

Rest 2 Minutes
Then
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Min
30 DU
15 Pull Up
6 S2OH 135/95

Rest 3 Minutes
Then
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Min
40 DU
20 Pull Up
8 S2OH 155/115

 

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