THURSDAY

Wrist wraps/tape

Knee sleeves

Grips

Lifters/belt – optional

Skipping rope

Strength Development

Deadlifts

5 – 5 – 5 – 3 – 3 

5 Sets @ 2 minutes/set

Focus:

·  Engaged braced core, glutes

·  Push through the ground

WOD

5 rounds For Time

18 Minute CAP

·       10 Deadlifts (RX 70/50 Kg)

·       60 Double-unders

·       30 Sit-ups OR GHD’s OR a mixture

Focus:

·   Consistent sets

·   Strong leg drive on the deadlifts

·   Rhythm on the Double unders or jump height for single unders

·   Breathing and short recovery time