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50 Double Unders

5 Rounds for time:
6x10m Shuttle Run
12 Burpees
15 Knee-to-elbows

Buy Out
100 Double Unders

Strict press 5×5 @ 60%

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk. Same idea as the squats, be FAST.

5 kierrosta

10 + 10 askellusta laatikolle räjähtävästi
30s staattinen gobletkyykky

3 Rounds:
21 x Box Jump Step Down @ 61/51cm
12 x Hang Power Cleans @ 42.5kg/30kg
3 x Ring Muscle-Up

10 Mins working on Kipping technique.

Remember when you just did that?

Alternating FWD DB Lunge per leg
DB Thruster
DB RDL
DB Bent Row
Axis crawl (alternate directions)

x1,2,3,4....

13 minute AMRAPretty
17 minutes

For time:
Row 1000m
Followed immediately by...
3 rounds of:
30 x DU
20 x KB swings (24/32kg)
10 x strict HSPU

Time cap 15min.

4-5 rounds

5 x Back Squat
1 x Stairs
Rest 3:00 between rounds

No rest between squats and stairs.
Increase squat weight each round.

3 Rounds for reps of
2min ON/2min OFF

50 Double Unders
AMRAP of Hang Squat Clean 60/40kg

Max reps strict pull ups
3 sets
3 min rest between sets