ON THE 0:00... SKILLS: DU + HSPU (Courtesy of Harry Palley)
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – “X” Double-Unders
Even Minutes – :30s Kipping HSPU
Option A – 50 Double-Unders
Option B – 40 Double-Unders
Option C – 30 Double-Unders
Option D – 20 Double-Unders
Option E – :40s for Attempts
ON THE 20:00... STAMINA SQUAT
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Working load today is at 65-70% of our best Front Squat, for *both* movements.
ON THE 40:00... SKILL: POWER CLEAN
Take 7:00 to build to a moderate of the following complex:
Pausing Power Clean
In today’s pausing power clean, we have (3) pauses, each for two seconds. Pause #1 – Knee-level
Pause #2 – Mid-thigh (jumping position)
Pause #3 – Receiving position
ON THE 50:00... "THREE WHEELS"
“Three Wheels” Part #1
AMRAP 3:00 10/7 Calorie Assault Bike
12 Power Cleans (135/95)
Rest 3:00
“Three Wheels” Part #2
AMRAP 3:00 10/7 Calorie Assault Bike
8 Power Cleans (175/115)
Rest 3:00
“Three Wheels” Part #3
AMRAP 3:00 10/7 Calorie Assault Bike
4 Power Cleans (205/135)
ACCESSORY
D1. Dumbell Loaded Split Squat
20x1 6-8 rep/Leg x 3 set - 1’ rest
D2. Strict ring Pullup
21x1 4-6 rep x 3 set - 1’ rest
D3. Single Arm cross body Romanian Dead
2011 6-8 rep/Leg x 3 set - 15’’ rest
D4. Single arm DB Press
2011 6-8 rep/Arm x 3 set - 15’’ rest