For time Workout
1200m run
then
100 double-unders
25 sit-ups
50 alternating dumbbell clean and jerks (15/22.5kg)
25 sit-ups
100 double-unders
Combine running, jumping, and dumbbell work
Maintain rhythm and coordination under fatigue
RPE
RPE 8–9
Hard effort, but controlled from start to finish
Coach tip
Don’t sprint the run — it sets the tone
Break reps early to avoid hitting failure
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