Monday
For Time:
At 0:00
21 Double Unders
12 Thrusters 95/65
21 Double Unders
9 Clean and Jerks 95/65
21 Double Unders
6 Alternating Single-Arm Devils Press 50/35
For Time:
At 5:00
21 Double Unders
12 Thrusters 95/65
21 Double Unders
9 Clean and Jerks (96/65)
21 Double Unders
6 Alternating Single-Arm Devils Press 50/35
For Time:
At 10:00
21 Double Unders
6 Alternating Single-Arm Devils Press 50/35
21 Double Unders
9 Clean and Jerks (95/65)
21 Double Unders
12 Thrusters (95/65)
For Time:
At 15:00
21 Double Unders
6 Alternating Single-Arm Devils Press 50/35
21 Double Unders
9 Clean and Jerks 95/65
21 Double Unders
12 Thrusters 95/65
- Each interval is on a 5:00 clock
- Complete each interval within the 5:00 window and rest for the remainder of time until the next interval starts
- Score each interval’s time separately
- First two time through 12, 9, 6 second two times through 6,9,12 opposite order of first two
- RX+: Devils Press (2x Dumbbell)
Accessory:
3 Sets For Quality:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold (on each side)
:30 Seconds Front Rack Hold (w/ same weight from workout)
:45 Seconds Forearm Plank Hold
L2 Accessory:
5:00 Sandbag Hold 100/80
*try to go unbroken and work on mental toughness