WARM-UP
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt Groiners
20 Shoulder Taps
Into…
AMRAP x 5 MINUTES
8 Single DB Front Squat
8 Single DB Push Press
10 Scap Pull-Ups
20 Single Unders
SKILL
EMOM x 10 MINUTES
MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest
MIN 2 – :40 Smooth Single, Double or Triple Under Practice*
*Goal here is to build confidence and not get riled up by tripping up.
(No Measure)
BENCHMARK WORKOUT
“OPEN 20.2”
AMRAP x 20 MINUTES
4 DB Thrusters (50/35)|(35/20)
6 Toes to Bar
24 Double Unders
(Score is Rounds + Reps)
Goal – Consistency is key here! With shorter rep schemes, it can be really easy to go super hard right out the gate- stay committed to the pace you set at the beginning!