3-4 Rounds

50 Double-unders
8 Power clean and jerks @ increasing weight*

– Rest as needed between rounds –

Number of rounds. As we are in the middle of the Open, only do as many rounds as you feel comfortable that you’ll recover from in time for 26.2. You can also do the power clean starting from the hang as needed.

Flow. 50 DU (aim for unbroken) into 8 power clean and jerks (touch-and-go, unbroken set), rest and increase weight for next round.

• The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)

Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs)

Weight increments. You can go up in 2.5kg, 5kg or 10kg jumps (5, 10 or 20lbs)

Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to return from overhead back to ground. Your success here is measured in quality not time/weight = don’t rush the sets or rests, focus on moving well.