For time:

100 Double Unders

50 Thrusters, 45/35 lbs

200 Single Unders

50 Thrusters, 45/35 lbs

100 Double Unders

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus is moderate-high intensity. Athletes have light thrusters paired with high-rep double and single unders. We want to challenge everyone to push and not settle for small sets with multiple breaks.

Purposeful and consistent breathing while keeping the pace steady and not rushed will help athletes to avoid blowing up.

4 rounds for quality of:

10 Bent Over Barbell Rows, pick load

10 Dumbbell Spider Curls, pick load

* Rest 1 min

Bent Over Barbell Rows- underhand Grip @ Moderate weight – maintain control and quality
Dumbbell Spider Curls- moderate weight – maintain quality