Fri Apr 12 "Make It A Double"

Move

1) Front Squats: Build to technical triple

2) 20 Min AMRAP:

3 Rounds:
12 Banded Pull-ups (Or Ring Rows)
40 Single-Skips

THEN

3 Rounds:
8 Jumping Pull-ups
30 Single-Skips

Train

1) Front Squats: 3 x 3 @ 70%

2) “Make It A Double”

For Time (20 Min Cap):
21 Pull-ups
42 Crossover Single-Unders
21 Front Squats @ 135/95
42 Double-Unders
18 Chest-To-Bar Pull-ups
36 Crossover Single-Unders
18 Front Squats
36 Double-Unders
15 Bar Muscle-ups
30 Crossover Single-Unders
15 Front Squats
30 Double-Unders

Stimulus

1) Wrapping up a light week with 3 sets of 3 reps at 70% of your 1RM (should be able to do 10+ reps as a max set)

2) A variety of movements with some skilled gymnastics. Goal is to complete the workout in under 15 minutes but there is a 20 min cap for those looking to complete the work as written. Reduce reps and weights as needed to complete each movement in 2-3 sets max

Quarterfinals Prep

1) 3(2 Squat Cleans + 1 Jerk @ 70%)

2) 2 Rounds:
10 Wall-Facing Handstand Push-ups
10 Strict Ring Dips
10 Strict Pull-ups
THEN
2 Rounds:
7 Wall-Facing Handstand Push-ups
7 Strict Ring Dips
7 Strict Pull-ups

12 Min Cap