Warm up:
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
3 Power Cleans
Power Clean
Build To A Heavy Set of 3
Every 1:30 x 8
Start light and build to a heavy set of 3.
"Double Agent"
3 Rounds For Time:
25/20 Cals
15-10-5 Power Cleans 135 / 95 lb +155/105
15-10-5 Lunges 135/95 +155/105
75 Double Unders
Time Cap: 18 Minutes
More than 10 half start on DU then end on Cals.
Stimulus
- Overview: In this grippy 3 round quadruplet, athletes will be be challenged by bigger sets on the barbell and the jump rope.
Let's see who can go unbroken on the cleans and double unders in the last round!
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