"THE MANAGER"

  • 0:30 Single Unders
  • 0:30 Push-up to Downdog
  • 0:30 Single Unders
  • 0:30 Alternating Quad Stretch
  • 0:30 Low and Fast Single Unders
  • 0:30 Alternating Side Lunge
  • 0:30 High and Slow Single Unders
  • 0:30 Active Samson
  • 0:30 Double Unders
  • 0:30 Active Spiderman

PART 1: "THE MANAGER"
For Time:

  • 150 Wall Balls (9/6)

On the Minute [Starting on the 0:00]:

  • 30 Double Unders

 

*Score = Time it takes to complete 150 Wall Balls

 

PART 2: PARTNER ACCESSORY
AMRAP 8:

  • Max Alternating Dumbbell Snatches

P1: Max Dumbbell Snatches
P2: Wall Supported Handstand Hold

 

* Switch Every Break On Handstand Hold
* Can Only Snatch When Partner Is Holding

COOLDOWN 

MOBILITY

    • 1:00 Banded Lat Stretch

    • 1:00 Seated Quad Stretch

       

AFTER CLASS

Snatch Ladder:
For Time:
10 Reps @ 55% 1RM
8 Reps @ 63% 1RM
6 Reps @ 72% 1RM
4 Reps @ 80% 1RM
2 Reps @ 88% 1RM