Context: Competition – Pacing is key on a workout like this
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.
Metabolic Conditioning: “Open 17.5”
For time – 10 rounds
9 thrusters (Health: 35#/45# Athletic: 45#/65#, Performance: 65#/95#)
35 double unders
Scaling Guide: 10-19 minutes, about 1:15-1:20 per round.
Coaching Tips: Pace the first few rounds a bit faster than the middle rounds. Consider doing the thrusters in less sets so you don’t have to pick up the bar as often. When starting a new set, squat clean the first rep to save a bit of energy. Really focus on using the legs to drive the bar overhead to save the shoulders. Keep the hands close to the body on the double unders and remember that ‘fast’ double unders with a small jump will be more efficient than slow reps with a high jump!