S&C

2 Rounds For Time

5 Power Clean (155/95lbs)

30 Doubleunders

rest 2 min

repeat for 2 more cycles (6 rounds total)

variations

power cleans = reduce load

doubleunders = tuck jumps, single skip-doubleunder-single skip ratio only counting the doubleunders

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If you don’t know who this is, then perform the Endurance WOD, you’ll meet him along the way

 

Endurance

Tabata; 8 rounds of 20 seconds on, 10 seconds off.  All out efforts

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2: Row 20:10×8

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