Strength
Power Clean & Jerk (touch & go @ shoulder)
1.1.1.1.1 x 3-4 working sets
rest :10 between reps. rest as needed between sets
build across your working sets but try to avoid missing any reps
Conditioning
3 rounds for time
15-20 calories
10 dumbbell box step overs
50 double unders
rest 2min between sets
14 minute cap
Notes
Today’s workout is 3 rounds of 15-20 calories, 10 dumbbell box step overs, and 50 double unders. You will rest 2 minutes after each round. Your score is the total amount of time it takes to complete the 3 rounds, including the rest.
The calories should take no more than 1 minute. Reduce the amount if necessary.
The dumbbell box stepovers can be on the heavier side, but should still be completed unbroken.
Don’t let your double unders take much more than :45-:50 per round. Reduce the amount of reps, or substitute single unders if necessary.