1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]

1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]

1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]

1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]

1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]

* Use the heaviest weight you can for each set. Rest as needed between sets.

Work up to a heavy, unbroken set.

Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the push jerk is completed

Cueing athletes to breathe with each Deadlift, Hang Power Clean, and final jerk will help keep them as organized/strong as possible across their attempts. Clean grip on the deadlifts and remember to pause at the top of the last rep, then descend into the hang power position.

Make sure athletes don’t add weight if it does not look good or feel good. For beginners, have them stay light and work form and use Dumbbells or PVC pipe if needed to really hammer in technique.

For time:

150 Double Unders

50 Handstand Push-ups

100 Double Unders

10 Wall Walks

50 Double Unders

TARGET SCORE
Target time: 8-10 minutes
Time cap: 15 minutes
Large Class Target time: 13-15 minutes
Large Class Time cap: 20 minutes

STIMULUS and GOALS
The stimulus is a moderate push pace effort where athletes will aim to stay aggressive on the rope while grinding through heavy shoulder fatigue. Strategic sets on both will help keep athletes working and avoid potential burnout or over-resting between sets.

Challenge athletes to push harder than they think on the double unders if they plan to have a lot of breaks through the handstand push-ups.