SKILL
Tabata Double unders
Today’s skill work is an opportunity to work on the difficult double under. If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level. Stay relaxed in the shoulders and jump with as much efficiency as possible. If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope. If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!
WOD
AMRAP in 20 Minutes
12 Burpees
9 Front squats 135/95 lb
6 Hang power cleans 135/95 lb
Workout notes
Today’s workout is a long duration workout with three difficult movements. Start each round with a small set of burpees. The burpees take the longest amount of time to complete so do your best to move quickly and keep the intensity high. After the burpees are complete you’ll tackle a small set of squats and hang power cleans. The benchmark load for both movements is a moderate weight but the volume will add up so use a weight light enough that you could easily complete a set of each when fresh. Likely one of these movements is more difficult for you than the other so adjust the weight on the bar based on which movement is tougher.