Warm-up:
10 Minutes @ Easy Pace:
10 Inchworms
10 Good Mornings, empty bar
50′ Walking Heel-to-Butt Stretch
10 Band Pullaparts, slow eccentric
50′ Walking Knee-to-Chest Stretch
20-30 Double Unders + 50 Single Unders
Strength:
Every 4 minutes for 4 sets:
10 Romanian Deadlifts, moderately heavy
10 Dumbbell or Kettlebell Press, moderately heavy
:30-60 Hollow Hold
WOD:
5 Rounds For Time:
10 Perfect Burpees
50 Double Unders
10 Handstand Pushups
The “Perfect Burpee” is simply a burpee with each segment performed very deliberately. From standing, the athlete places their hands on the ground and kicks back to the top of a strong pushup position. They perform a pushup, then kick their feet back up into their squat stance, bringing the chest up at the same time so that they are in the bottom of the squat. From there, perform a jump squat.
TIMECAP: 18:00
Extra Work: 1 Pull + 1 Snatch, build to max, then 90%x1x4