WOD

Warmup:

3 Sets:

  • 30-50 Single Unders + 5-10 Double Unders
  • 5 Beat Swings on Pullup Bar
  • 3 Power Cleans from Hip
  • 2 Power Cleans from Knee
  • 1 Power Clean from Floor

Notes Barbell Complex: Perform at least two sets with empty bar, then add weight if desired.

Strength: Power Clean

  • 6×2, use 90-95% of last top working weight

TIMECAP: 20:00

Met-Con: Double Under/Power Clean/Bar Muscle-Up

For Time:

  • 100 Double Unders

5 Rounds:

  • 7 Power Cleans, 115#/75#
  • 3 Bar Muscle-Ups

-Then-

  • 100 Double Unders

TIMECAP: 12:00

SCALING GUIDE For clarity, the workout will proceed as follows: The athlete performs 100 double unders to start. Then they perform 5 rounds of the power clean/bar muscle-up couplet. Upon completion of the fifth round of the couplet, they will finish the workout with 100 double unders. There are 200 total double unders in the workout. Double Under: Athlete should be able to complete each round of double unders in no more than 2:00. Scale repetitions accordingly. Scale movement to single unders. Power Clean: Athlete should be able to complete each round in no more than two sets with short breaks. Scale load accordingly. Scale movement to dumbbell hang power clean or KB Swing Power Clean. . Bar Muscle-Up: As long as athletes can consistently perform bar muscle-ups in singles with good form and short breaks under fatigue, they should perform them here. If athletes cannot keep breaks short enough to stay inside the timecap, reduce to 2 repetitions/round. Scale movement to 3-6 pullups, aiming for the same standard of completion.