Part 1:

5 Sets

2 Strict Press + 3 Push Press + 3 Jerks

*Must be unbroken

Part 2:

10 Minute AMRAP

1 Strict Pull Up 

20 Double Unders

2 Strict Pull Ups

20 Double Unders

3 Strict Pull Ups

20 Double Unders

4 Strict Pull Ups

20 Double Unders

…Follow this pattern for one total rep score

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The focus in Part 1 is foot drive.  Your arms are supposed to be tired by the time the jerks come.  Expect this fatigue and use your whole body to compensate.  The strict pull-ups in Part 2 will continue to make your arms tired – this is a good time to work on double under efficiency.  Listen to your rope.

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