Monday May 22nd
23.05.22
INTENDED STIMULUS
6-10 rounds.
Quick singles on the power cleans.
Double-unders and cleans each done in :45 or less.
Start with a sprint pace and hang on to it as long as possible.
RX
AMRAP 7:
30 double-unders
3 power cleans (185/125 lb)
LEVEL 2
AMRAP 7:
30 double-unders
3 power cleans (145/100 lb)
LEVEL 1
AMRAP 7:
45 single-unders
3 power cleans (95/55 lb)
SKILL WORK
Pre-workout:
On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
STRETCHING
1:30 lacrosse ball foot/side
1:00 straddle stretch
WHITE BOARD BRIEF
Target | 6-10 rounds.
This shorter couplet is intended to be fast-paced and heavy.
The double-unders should feel easy at the start of the workout, but will become significantly more challenging after several rounds.
Double-unders should be done in under :45 every round to keep intensity high. Reduce the volume or scale to 45 single-unders.
The power clean load should be heavy, but you should still be able to safely perform reps with minimal rest.
The warm-up/skill work will be an opportunity to build to a heavy set of 3 unbroken power cleans. You will complete 3 unbroken reps at a load HEAVIER than workout weight to ensure proper loading for the AMRAP.
