Warm up – Double unders x10 – Handstand kick up and lower (min 1) – Pull ups (strict, m 5+, f 1+) – Ring dips (m 5+,f 1+)
Finish with 10 double unders.
Power Sntach drill (to be used in strength section)
For Strength – Overhead Squats 5-5-3-3-3
Skill – Kipping and Handstand practise
3 min AMRAP x3
6 Pull ups
Instead of resting between rounds as in the Chief WOD we inserted 1 min air squats.
2 Minutes of double unders
3 minutes AMAP Clean & Jerk 80kg for M and 50kg for F
2 minute rest
7 minute AMRAP
7 reps of Clean and Jerk 70 for M 45 for F
49 Double unders
We ended the session with 20 minutes of skill work. Choosing a skill that needs working on not something you can do with your eyes closed!!!
Nice work and pace from everyone. Level 2 you guys are machines!! I am loving the energy!!