0:00-8:00
Complete as many rounds as possible in 8 mins of:
max rep Strict Press, 115/75 lbs
50 Double Unders
Rest 4 mins before the next part.
12:00-20:00
Complete as many rounds as possible in 8 mins of:
max rep Hang Power Cleans, 205/145 lbs
30 Air Squats
Intended Stimulus:
✔ 3-4 sets of each barbell movement.
✔ Complete 7+ reps of each barbell movement each set.
✔ The double unders and squats should not consume the workout.
✔ Spend time taking extra warm-up sets of the barbell movement to ensure you have the right loading.
Movement Scaling Options:
▪︎ Strict Press | Loading, DB Options
▪︎ Double Unders | 1:00 time cap, 50 Single Unders, 25 Lateral Barbell Hops
▪︎ Hang Power Cleans | Loading, DB Options
▪︎ Air Squats | 1:00 time cap, 15 Reps, 20 Alternating Lunges
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