SKILL
With a 5 Minute time cap climb the double under ladder as high as you can.
5-10-15-20-25-30 … of
Unbroken drag rope double unders.
Start with a set of 5 and add 5 every round. Stop and rest between rounds as needed The highest round you complete is your score. If you fail a round start over at the same rung of the ladder. You do not need to start over at 5.
If you are new to double unders use a speed rope and start with 1 or 2 and increase by 1 or 2 every round rather than trying to go big with the drag rope.
Metcon
AMRAP in 20 Minutes
20 Box Jumps 24/20″
30 Alternating dumbbell power cleans 50/35 lb
40 Wall ball shots 20/14 lb 10/9′
Workout notes
We have a fairly long workout on the menu today with large sets of three conditioning movements. For the box jumps practice moderating your pace by taking a breath and the bottom or top of the rep and try to maintain a continuous pace. When it comes to the dumbbells you will want to choose a weight you can maintain touch and go reps for fairly large sets rather than slugging it out with a dumbbell that is too heavy. When you move to the wall ball shots, transition quickly but collect yourself and start with a big number so you can knock out most of the reps in that first set. Break up the remaining reps into smaller chunks resting for a short time between each until you finish the round.