23.08.08

INTENDED STIMULUS

6-8 rounds.

Barbell loading should allow for 6 unbroken reps.

Touch-and-go OR fast singles on the cleans.

Double-unders in :30 or less.

RX

AMRAP 12:
36 double-unders
6 squat cleans (135/95 lb)

LEVEL 2

AMRAP 12:
24 double-unders
6 squat cleans (115/75 lb)

LEVEL 1

AMRAP 12:
48 single-unders
6 squat cleans (85/55 lb)

SKILL WORK

Pre-workout:
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.

STRETCHING

1:00 lat foam roll/side
1:00 calf foam roll/side

WHITE BOARD BRIEF

Target | 6-8 rounds.

This is a fast-paced couplet with relatively quick rounds.

The double-unders should be completed in under :30 for most rounds. Scaling the reps or substituting with single-unders should result in a similar stimulus.

Choose a clean load that you can complete for 6 unbroken reps. Today, fast singles are perfectly acceptable, but unbroken reps will be tested in the warm-up.

12:00 is a long duration for this combination and volume/round. Shoot to perform the first two rounds at a strong pace, pull back and remain consistent until about 9:00, and then try to speed up.

You’ll have an opportunity to build heavy for a set of 3 unbroken power cleans in the specific warm-up.