Sat Mar 28

Primer Continued…
40 Double-Unders
6 Deadlifts @ Weight 1
30 Double-Unders
4 Deadlifts @ Weight 2
20 Double-Unders
1-2 Deadlifts @ Weight 3

Train/Move
For Time (12 Min Cap):
3 Rounds:
50 Double-Unders + 10 Deadlifts @ Weight 1
2 Rounds:
50 Double-Unders + 10 Deadlifts @ Weight 2
1 Round:
50 Double-Unders @ 10 Deadlifts @ Weight 3

W1: 225/155 W2: 275/185 W3: 315/225

Warm-up
3 Min Bike
THEN, 2 Sets:
20 Jumping Jacks
10 V-ups
10 Banded Good Mornings

Primer
2 Sets:
20 Single Unders
8 Deadlifts @ 135/95
20 Double-Unders
8 Deadlifts @ 185/125

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Stimulus
Everyone will have a limiter here. If it’s not double-under proficiency, it might be the volume or weight of the deadlifts. Be conservative early on and take breaks in the deadlifts. If you are very efficient at double-unders, go unbroken, otherwise it might be worthwhile to break them strategically as well. You must average two minutes per round which is definitely possible even if you take breaks with both movements

Saturday Weightlifting
Complex: Hang Snatches and Snatches : 1 @ 40%, 1 @ 45%, 1 @ 50%

Complex: Snatches and Floating Snatches : 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 65%, 1 @ 70, 1 @ 75%

Complex: Hang Cleans and Jerks : 1 @ 40%, 1 @ 45%, 1 @ 50%

Hang Clean + Clean + Jerk : 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 65%, 1 @ 70, 1 @ 75%

1 1/4 Front Squat : 2 @ 70%, 2 @ 75%, 2 @ 80%