10 Minutes of Double Under Technique.
-If you can do Double Unders, take the time to work on speed and efficiency.
Review 1-Arm Dumbbell Power Snatches.
Find your 1RM for both arms (may be different weights- record both!)
Guys- Start with 30lbs and work up.
Girls- Start with 20lbs and work up.
3 Rounds for Times-
15 Ring Rows
25 Wall Balls 20/14
50 Double Unders- 150 Singles
Rest 2:00 in between.
Record Times Separately, try to stay around the same time for each round.