Part 1:

4 Minute Flight Simulator

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

…Follow that pattern until the 4 minutes are up

Part 2:

4 Rounds

3 Minutes on / 3 Minutes off

25 Wall Balls (20/14), then

AMRAP in remaining time

7 Hang Power Cleans (165/105)

7 Burpees Over Bar

*Pick up where you left off each round for one total AMRAP score.


*Focus on double under mechanics, not on your score for the workout – this is skill work.  Listen to your rope.  Part 2 is interval training, but practice in efficiency on the hang power cleans.  Your goal is to lose no less than 5 reps from one round to the next.  Note the new burpee standard for Rx*

-Coach Dallas