Warm Up
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
Then
AMRAP x 4 Minutes
5/5 BB Single Leg RDL- 5 BB Strict Press -5 BB Push Press- 5 BB Push Jerk -10 Lunges
Skill
Strength
5 Sets*
2 Push Press + 1 Push Jerk + 1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanics. .
Workout
EMOM x 12 Minutes
MIN 1 – 7 Push Press then Max Push Jerks Until :50
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders Intermediate – 40 Double Unders Advanced – 40 Unbroken Double Unders