Banded 7s
-into-
6:00 AMRAP
20 Single Unders
3 Inchworms
10 Banded Good Mornings
10 Walking Lunge Steps
5 Crush Grip Strict Press
Warm Up: Split Jerk Footwork Drill (3×5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition)
15 Wall Walks
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
(KG conv: 32.5/22.5 OR 22.5/15)
Time cap :16mins
RX+
20 Wall Walk
10 Dumbbell Shoulder to Overhead (100/70)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (100/70)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (100/70)
(KG conv: 45/32)