Video – Tips to Help your Double Unders:


Teams of three, 4 rounds each (36 min) of:
3 min Row for Calories
20 Hollow Rocks
20 Superman Extensions

Partners alternate stations every 3 minutes, score is total calories rowed.
Do not rush the rocks and extensions, treat it as active rest.


Snatch – 1 Rep EMOM for 5 min @70%

Clean & Jerk – 1 Rep EMOM for 5 min @70%

4 sets of 90 sec ME Rope Climbs, rest 90 sec
Don’t take any chances, if you get close to failure, shorten the climb or switch to rope rows. Rope rows, start on back and full to stand with tight/straight body.


%d bloggers like this: