WARM UP
3 rounds:
50 single unders
5 hang cleans
5 push jerk
SKILL
3:00 AMRAP:
10 calorie bike
50 double unders
AMRAP clean and jerk
RX: (165/115)
55+: (135/95)
Lv2: (205/135)
*These are intended to be higher intensity efforts with athletes spending roughly half the time on the bike/double under buy in, and half the time on the AMRAP. Scale double unders 1:1 (50 single unders).
WORKOUT OF THE DAY
For time:
800 meter run
1 rope climb
2 ring muscle up
3 HSPU
4 front squat
5 hang clean
6 deadlift
400 meter run
6 deadlift
5 hang clean
4 front squat
3 HSPU
2 ring muscle up
1 rope climb
800 meter run
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Scale RMU to something on the rings (dips, pull ups, turnovers, band assist). 20:00 time cap.