Skill Work

Pre-workout

4 rounds:
8 single-arm alternating DB overhead reverse lunges, right
8 single-arm alternating DB overhead reverse lunges, left
– Rest 1:00 between rounds.

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240930

– RX –
AMRAP 2:30 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
Alternating front-rack lunges  in remaining time (105/155 lb)
– Score is total alternating lunges.
– Rest 2:30 after each set.

– INTERMEDIATE –
AMRAP 2:30 for 5 rounds:
25 double-unders
5 kipping pull-ups
10 push jerks (65/95 lb)
Alternating  front-rack lunges (65/95 lb)
– Score is total alternating lunges.
– Rest 2:30 after each set.

– BEGINNER –
AMRAP 2:30 for 5 rounds:
25 single-unders
5 jumping pull-ups
10 push press (35/45 lb)
Forward lunges in remaining time
– Rest with the remaining time in the intervals.

– MASTERS 55+ –
AMRAP 2:30 for 5 rounds:
30 double-unders
10 kipping pull-ups
10 push jerks (75/115 lb)
alternating front-rack lunges in remaining time (75/115 lb)
– Score is total alternating lunges.
– Rest 2:30 after each set.

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