Pre-workout skill
3 sets:
:30 double-unders
:30 rest
:30 crossover or crossover double-unders
:30 rest
:30 backwards single-unders
:30 rest

15-12-9-6-3 reps for time:
Front squats (95/135 lb)
– Perform 40 double-unders after each set.

Coach’s notes:

Post notes for skill work and time to complete couplet to comments.

For load:
Power snatch
2-2-2-2-2-2-2-2-2-2

Post-workout skill
4 sets:
:20 seated straight leg lifts
:10 rest
:20 seated wide leg lifts
:10 rest

Coach’s notes:

Post load(s) for all sets of power snatch to comments.

Pre-workout skill
5 sets for quality:
Handstand walk (25 ft)

AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats

Coach’s notes:

Post notes on skill work and rounds and reps complete for AMRAP to comments.

For time:
50 push jerks (105/155 lb)
50 toes-to-bars
35/50-cal Echo bike

Post-workout skill:
200-m DB waiters walk

Coach’s notes:

Post time to complete chipper to comments.

Pre-workout practice
8 sets:
:20 double-unders
:10 rest
– Advanced athletes can/should vary the type of under……triple-unders, weighted rope, reverse double unders, etc.

5 x AMRAP 3:
60 double-unders
5 ring muscle-ups
– Rest 1:00 between AMRAPs.
– Pick up where you left off.

Coach’s notes:

Post notes for unders practice and rounds and reps complete for AMRAP to comments.

10 rounds for reps:

AMRAP 1:00

6 sandbag to alternating shoulder (partner 1)

12 Hands on box jump overs – 20″/24″(partner 2)

then switch

1:00 REST

1. In partners complete 5 X 300m sprint each for total time.  Only one partner working at a time.

Coach’s notes:

Post rounds and reps complete for AMRAP and time per 300m to comments.

AMRAP 20:
1:00 plank hold
10/15-cal bike
5 front squats (125/185 lb)

Post-workout accessory
2 sets:

Front scale – 30-60s (left and right)

Back scale -30-60s (left and right)

Coach’s notes:

Post rounds and reps complete for AMRAP to comments.

10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (75/115 lb)
Handstand push-ups

Post-workout accessory
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.

Coach’s notes:

Post time to complete couplet to comments.

Deadlift
3-3-3-3-3

Coach’s notes:

Post load(s) for all sets to comments.

Pre-workout practice
Running line drills

For time:
80 alternating DB snatches (35/50 lb)
80 sit-ups
80 lateral burpees over the DB
800-m run

Coach’s notes:

Post time to complete chipper to comments.