RX
1. Warm-Up
5 Minutes of Jump Rope Practice
Single Unders, Double Unders, Triple Unders, etc.
-then-
50′ Duck Walk
50′ Handstand Walk
50′ Burpee Broad Jump
2. Back Squat 5x5@ 52.5%
3. MetCon
Climb the Ladder for 7:00
3 Clean and Jerk 115/75
3 CTB Pull-Ups
6 Clean and Jerk 115/75
6 CTB Pull-Ups
Continue on the pattern i.e. 9,9..12,12..15,15..18,18..21,21..
(RX+ 135/95 C&J)
SCALED
1. Warm-Up
5 Minutes of Jump Rope Practice
Single Unders, Double Unders, Triple Unders, etc.
-then-
50′ Duck Walk
1:15 Handstand or Plank Hold
50′ Burpee Broad Jump
2. Skill: Back Squat
3. MetCon
Climb the Ladder for 7:00
3 Clean and Jerk 95/65
3 Pull-Ups
6 Clean and Jerk 95/65
6 Pull-Ups
Continue on the pattern i.e. 9,9..12,12..15,15..18,18..21,21..
COMPETITION
1. Side Work
For Time:
40 Double-unders
15 HSPU
30 Double-unders
10 HSPU
10 Double-unders
5 HSPU
(RX+ 20-15-5 HSPU)