5 rounds for time of:

50 Double Unders

6 Double Dumbbell Hang Snatches, 50/35 lbs

5 Devil Press, 50/35 lbs

4 Double Dumbbell Squat Cleans, 50/35 lbs

Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all sets with appropriate pacing. Do not allow athletes to use a weight they cannot maintain good form and control. Athletes should be strategic in the way that reps are split up in order to preserve quality movement and grip.

Smooth and steady at the start. Try and keep similar round times, and donโ€™t go for broke early on. Rest should be taken between the movements and not during.

The Scaling aim is for athletes to keep the dumbbell movements near unbroken with close to consistent round times.

GHD Sit-ups 5×10

* Rest 1 min between efforts.

GHD Sit-ups / V-ups

Use this time as practice for new, beginner, and advanced athletes.