5 rounds, 3 mins each, for max reps of:
10 Clean & Jerks, 135/95 lbs
50 Double Unders
max reps in remaining time AbMat Sit-ups
Rest 1 min
Stimulus is moderate pacing on barbell work and jump rope so that athletes can still apply a solid effort on the sit-ups. Go hard on the bar and jump rope and see if you can stay consistent with the sit-ups score each round. The goal for athletes is to achieve a similar sit-up score on each round. If athletes do not have 60 seconds left for sit ups, they should decrease the number of clean and jerks by 2 reps and double unders by 10 reps.
Push hard through the clean and jerks and try to be smooth on the double under
4 rounds for quality of:
12 Dumbbell Pullovers
10 Elevated Toe Romanian Deadlifts
Lying DB Pullover on Bench
Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).
Elevated Toe Double DB Romanian Deadlift
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.