Warm-up:
400m Run or 500m Row
-then-
Ankle and Calf Mobility.
-then-
RX
"Flight Simulator" For Time (12 min time cap):
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
SCALED/LITE
12 min clock:
This will be skill work to practice your double unders. Use "Flight simulator" as practice.
Strength:
Build to 80-90% of your 1RM Squat Clean.
Metcon:
RX
"Elizabeth" For Time:
21-15-9
Squat Clean (135/95)
Ring Dips
SCALED
21-15-9
Squat Clean (115/765)
Assisted Ring Dips
LITE
21-15-9
DB Squat Cleans
Assisted Ring Dips or Bench Dips
