Perform all sets between 70-80% of 1RM Power Clean
Record Each Working Set
Extra Instructions / Scaling Adjustments
We want technically proficient reps and catching high in the Front Rack Position
Keep the barbell close, focusing on a fast turnover. For heavier sets, reset on each rep to maintain form.
"Lost Keys"
8:00 minute AMRAP
20-40-60-80-100... Double Under’s
10 Front Rack Reverse Lunges
Load: 60/40kg
Score = Rounds + Reps
Objectives / Stimulus / RPE / Workout Strategy
Goal: 4+ Rounds
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8/10
Primary Objective: Unbroken Sets of Front Rack Reverse Lunges
Secondary Objective: Get through the round of 100 DU + 10 Front Rack Lunges and into the 120 Double Under’s
Athlete Notes + Workout Strategy:
The goal here today is to stay moving, but not come out of the gate too hot. The reps of lunges will be done very quickly back to back at the beginning of this workout and then they will become more spread out once we hit the 60-80… and upwards of double under’s. This means that your legs will get toasted early and could challenge the consistency on the jump rope. So just stay steady and focus on consistency with the jump rope.
