Sunday Workout Of the day


Front Squats 5×2 @ 80%


15min AMRAP
25 Pull Ups (Chest-to-Bar)*
100 Double Unders
50 Push Press (95/65) (115/75)*
50 Double Unders
50 Thrusters (65/45) (95/65)*
100 Double Unders
25 Pull Ups (Chest-to-Bar)*

* Indicates Advanced – Rx+

Coach’s Comments: Don’t forget to calf smash before the double unders – it is a hefty amount and we want to ensure injury prevention. Keep a hollow body position during the double unders.

You have hips – you may as well use them! Your arms will likely be gassed from everything else so rely on your legs (hip extension and shrug) to pop the bar off your shoulders during the thrusters.