WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
10:00 AMRAP
1:00 Machine
5 Knees to Elbow
3/3 Hang Kettlebell Snatches
(practice)
30-second Jump Rope
5 Jumping Squats
WORKOUT PREP -
2 sets:
3 Toes to Bar
2/2 Hang Kettlebell Snatches
(build-in weight)
10 Double Unders
SKILLS AND DRILLS
Double-Unders: Week 6 Day 1
Final test day!!!
5 min to find one set of max
unbroken double-unders
(advanced: unbroken cross-
overs)
WORKOUT - Trick or Treat
Freedom (RX’d)
6 Rounds
10 Toes to Bar
5/5 Hang Kettlebell Snatch
(53/35)
40 Double Unders
(KG conv: 24/16 KB)
MOBILITY -
1 min tricep smash (each)
1 min overhead banded
distraction (each)
1 min Barbell grip smash