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.
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*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