For Time
WARMUP
– 2 Rounds:
60” Double Unders Practice
10 Alternating Prisoner Lunges
7 Burpees
7 Muscle Clean&Press @20/15kg
WOD PREP
– Clean&Jerk Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
5 Muscle Clean + Front Squats
rest
5 Power Cleans (2” hold catch) (Focus sullo spostamento dei piedi, footwork!)
rest
5 Push Press
rest
5 Push Jerk
rest
5 Power Clean&Jerk @20/15kg (RX e Intermedi provare Cycling)
rest
5 Power Clean&Jerk @wod weight
WOD
– 10 Rounds For Time:
30 Double Unders
6 Clean&Jerks @40/25kg
TIME CAP: 13min
RX GOAL: < 10min
*Sprint Workout
*Unbroken Double Unders + Unbroken TnG C&J
*2-3 respiri tra i Double Unders e i C&J per mantenere ritmo
*30 Double Unders = 25” Double Unders Practice = 30 Single Unders