Workout 
 
WARM-UP 
1 ROUND* 
:30 Single Unders 
:30 Alt. DB Deadlifts 
:30 Fast Wrist Single Unders 
:30 Alt. DB Hang High Pull 
:30 Penguin Taps 
:15/:15 Single DB Push Press 
:30 Single Single Double Under or Double Unders
:30 Alt. DB Hang Snatch 

*No rest/ transition time between movements. Keep coaching simple and concise and keep athletes moving. 

STRENGTH 
ON A 15:00 RUNNING CLOCK…
4×5
Deadlift*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight) 

WORKOUT 
AMRAP x 7 MINUTES
8 Deadlifts (185/135)|(135/95)
12 Alt. DB Hang Snatch (50/35)|(35/20)
24 Double Unders

-Rest 1:00 b/t Sets-

AMRAP x 7 MINUTES
8 Deadlifts
12 Alt. DB Hang Snatch
24 Double Unders

(Score is Rounds + Reps) 

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