Skill

Every 90s for 12 rounds

20 Double unders then 1 squat clean

Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort squat clean.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under in every round. Whatever number you decide on give your self a thirty second cap so you have plenty of time to attempt a clean regardless of how the double unders go.

WOD

AMRAP in 7 Minutes

3-6-9-12-15 …
Air squat
Strict press 45/35 lb

Workout notes

Today’s workout is a short couplet with a high intensity focus.  We’ll start with small sets of air squats and strict press ascending by three reps in every round.   Air squats are one of our most functional movements. For each rep you should be squatting as far below parallel as your range of motion allows.  Pay attention to your squat depth and hold the same standard for the entirety of the workout.  For the strict press focus on keeping your core tight and pressing overhead without adding any assistance from the lower body.  The benchmark load for the workout is an unloaded barbell. You should be able to complete several rounds without breaking up the set of presses while under fatigue. If the benchmark load is on the heavier side scale the presses to light dumbbells or a training bar if needed.