This is a 42 minute workout with rest included. Plan accordingly
WOD:
AMRAP 3 Min
5 Back Squats 205/145# (no rack)
5 Bar Muscle Ups (5 burpee pull-ups)
Rest 3 Min
AMRAP 3 Min
40 Double Unders (NO SINGLES, do 20 double under attempts)
4 Clean and Jerks 155/105#
Rest 3 Min
AMRAP 3 Min
7 Hang Power Snatch 95/65#
14 Air Squats
Rest 3 Min
AMRAP 3 Min
14/10 Calories on the Rower
7 Burpees Over the Rower
Rest 3 Min
Repeat….from the beginning…
1 Bar, change your own weights during the 3 minutes of rest
#1 Scale the backsquat weight to a weight that you can go unbroken but is somewhat challenging for a fast set of 5 reps. If you can do bar muscle ups but 5 will be all singles or very broken up, scale to 2-3 per round. If you don’t have bar muscle ups, try jumping bar muscle ups.
#2 Choose the amount of double unders you can perform in roughly 30 seconds. If you don’t have double unders you need to get 30 seconds of double under attempts. You will never get better at double unders by doing singles. Choose a weight that you can go unbroken with the clean and jerk. You won’t necessarily want to, but you can.
