3 Max Unbroken sets of double Unders; 2 min rest
2 min DU practice, 1 min rest
x3 – focus on keeping hands close, coordinating breathing with jump rhythm.
5 Powercleans 225/155 -> 185/135 -> 155/115 -> 135/95
(IF BELOW BLUE – hang power clean 95/65 -> RKBS)
15 Wall Balls 20/14->14/10->10/4->Air Squats
For the jump-rope portion use this as a time for practice. Focus on technique especially for those who have not yet gotten their double-unders
This is aerobic power with a heavy element – the weight chosen on the power clean should allow for either touch n go reps or quick singles. It should NOT take a prolonged period of time, goal here is to keep moving with high breathing, while requiring heavy contractions within the effort.