“A fall into a ditch can make you wiser.”” – Chinese Proverb
Complete as many rounds as possible in 18 mins of:
10 Strict Toes-to-bars or Leg Lifts
20 Alternating Dumbbell Power Snatches or Odd Object ground to overhead
60 Double Unders or 120 singles or x60 Lateral Hops
STIMULUS
Using a single dumbbell in this longer AMRAP workout
Pick a weight that you can complete the snatches with 1 break MAX each round
For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
Aim to complete the double unders in 1-2 sets
FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout
WARM-UP
50 Single Unders
50 Double Unders
3 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats
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