A1: 100 Double Unders
A2: 30 Power Cleans 95/65lbs
A2: 100 Double Unders
A1: 30 Power Cleans 95/65lbs
then,
16 Turkish Get Ups 53/35lb, split
Turkish get ups are performed 2 reps at a time or more.
Execution: athlete 1 performs 100 DU while athlete 2 performs 30 power cleans, working at the same time. When both athletes complete their reps, they switch movements with their partner. Once both athletes are done, partners split 16 Turkish Get Ups, one working/one resting. That’s 1 round.
Feel: Muscle Overload
Pace: Sustain
Target Score: 2+ rounds
Firebreather Score: 3+ rounds
CTB Misfit Sets
4 Rounds
1 Smooth set of CTB Pull Ups
Rest 3:00
Then
1 Max Set of CTB Pull Ups
Air Bike at a flush pace (very slow) for majority of rest periods
If you choose the right number for your smooth sets, you’ll get more than that in your max set but won’t be able to double that number.
4 Rounds
:20 Jump Rope
:10 Rest
:20 Kettlebell Swings
:10 Rest
-Then-
16 Light or unweighted Turkish Get Ups split (Coach teach 1st)