WARM UP
MOBILITY ROUND
5 Up/Down Dog
8 Groiner into Pigeon Pose
5 Quadruped Forward + Backward Hip Circles
10 Cat/Cow
Into…
2 ROUNDS
50 Single Unders→30 Double Unders
10 Good Mornings (BB Optional)→10 BB RDLs
10 Deadbugs →10 Supermans
6 Hang High Pull
6 Hang Muscle Snatches→ 6 Hang Power Snatches
STRENGTH
5×4
Deadlift* (31X1)
*Keep weight Moderate+ across all sets.
OPEN 14.1
Complete as many reps as possible in 10 minutes of:
30 double-unders
15 power snatches 75/55#
EXTRA CREDIT
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Bench Press*
5-5-5-3-3-1-1-1
*Start Moderate and Build to a Heavy Single for the day.
(Score is Weight)
2.) EMOM x 6 MINUTES
MIN 1 – :20/:20 Single Leg Single Unders
MIN 2 – :40 Double Unders or Double Under Attempts
(No Measure)