Warmup
Time: 25
SMR: Calves (5 min)
+
200m run
+
Bear Crawl relay
2 teams, across the gym and back x2
+
30 Bunny Hops
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
3 Max Unbroken sets of double Unders; 2 min rest
or
2 min DU practice, 1 min rest
x3 – focus on keeping hands close, coordinating breathing with jump rhythm.
Followed By:
5 Rounds:
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
200m run
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.
Part 2
Time: 10
Primary: Plumbing - Secondary: Plumbing
6 min AMRAP:
30 Sit-ups
20s L-sit->hanging knee raise hold->bent hollow hold
This should BURN the entire time. Embrace it and just keep moving, especially on the sit-ups