0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to Workout
43:00-55:00 Workout
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pull aparts
Banded shoulder press
Banded Curls
Pigeon Stretch
Specific Warm-up
Progress to starting weight around 70-75%
Strength
Push Press 5x5
*70-75% of 1-rep max
Barbell Bent Over Rows 5x8
Workout Prep
2-3 Rounds
6 Single DB Hang Clean & Jerk (build to workout weight)
10 Double or Single Unders
Workout:
For Time:
80 Single DB Hang Clean & Jerks @50/35
*EMOM starting at 0:00, 20 Double Unders
PACE GOAL: 30sec or less for the Double Unders, 8-12 Clean & Jerks each minute
FOCUS:
Cycling the DB with grip fatigue and increased heart rate
STRATEGY:
Switch hands when needed
There will be some accumulated shoulder and grip fatigue from the strength, really focus on hip drive and legs on the DB
Give yourself 5-10 seconds at the end of the minute to get the jump rope ready