A. GENERAL (5:00)Amrap 530 Single Unders25' Soldiers Walk25' Duck Walk / Walking Lunges25' Spider Man Lunges + Rotation25' Hamstring Scoops
B. MOBILITY/ACTIVATION (2:00)2 Sets:15 Wall Sit2-3 Jump Squats
C1.SPECIFIC (8:00)Front Squat- 5 @ Empty Bar, Focus on control descent + Fast ascent- 5 @ 30%- 3 @ 40%- 3 @ 50%- 2 @ 60%- 2 @ 65%
C2. SPECIFIC (4:00)- 10 Double Unders / SIngle Unders- 3/3 Dumbbell Deadlifts (Between the legs)- 10 Double Unders / Single Unders- 3/3 Dumbbell Hang Snatch- 10 Double Unders / SIngle Unders- 6 Alternating Dumbbell Hang Snatch
Perform Open Workout 25.2 or workout Below
Every 2:00 x 50:20 Max Reps Front Squat @ 65-70%
Score: Weight & RepsTime cap: 10:00Kilograms: N/A
Scaling OptionsBeginnerUse Technical Load
IntermediateAs written
FitnessEvery 2:00 x 50:20 Max Reps Front Squat, Light0:40 Max Reps Burpees
5 Rounds for Time60 Double Unders10 Alternating Dumbbell Hang Snatch* @ 50/35 lbs
* Add 10 Reps after Each Round
Score: TimeTime Cap: 14:00Kilograms: 22.5/15, Beg: 11/7, Int: 15/9
Scaling OptionsBeginner60- 80 Single Unders10 Alternating Dumbbell Hang Snatch* @ 25/15 lbs* Add 6 Reps after Each Round
Intermediate30-60 Double Unders10 Alternating Dumbbell Hang Snatch* @ 35/20 lbs* Add 10 Reps after Each Round
3 x 15/15 Split Stance Romanian Deadlift with single dumbbell
Goal: Post Chain Accessory