Wednesday, December 29, 2021

100 double-unders or five minutes double-under practice

Four rounds w/ empty barbell of 
3 deadlifts
3 power cleans 
3 front squats
3 press 
3 push press
3 push jerks

“I am not for time?”
Deadlift 1-2-3-1-2-3-1-2-3
L-sit :20-:15-:10-:20-:15-:10-:20-:15-:10
Dips  1-2-3-1-2-3-1-2-3

Order is: 
1 deadlift, :20 L-sit, 1 dip,
2 deadlifts, :15 L-sit, 2 dips, etc.

RX: deadlift @ 85%, weighted dips on rings or bullhorn 
Scale: Deadlift weight and go to bench or box dips but double the volume

The above workout is NOT FOR TIME. After everything gets set up, coach will start a clock for 30 minutes and let it run as they coach athletes through.