Workout
2 min AMRAP
24 Double unders
12 Hang power clean – 95/65
6 Strict pull ups
1 min rest, repeat a total of 4 rounds
Rest 5 min
2 min AMRAP
24 Double unders
12 Cleans – 95/65
6 Strict dips
1 min rest, repeat a total of 4 rounds
**Pointing out the similarities, these two triplets both have a double unders, a barbell movement, and a gymnastics movement. The weight is the same at 95/65 and gymnastics movements require you to perform them with no additional assistance from the lower half, aka “kipping”.
You are to work through the three movements as quickly as possible in 2 minutes. Keep going when you finish the 42 reps. When the 2 minutes is up, you will rest 1 minute, then pick up where you left off. After completing the first triplet a total of 4 rounds, everyone will rest for 5 minutes before starting the second AMRAP. Same rules apply.
-You will record 2 separate scores.
-There is no Rx+ weight option – everyone is at 95/65 or scaling down in weight.
-You can use the rings or Matador bar attachments for the dips. Dips on boxes is an appropriate scale. Really, really strict ring rows would be a better scale than jumping pull ups for this particular workout since it takes the use of the legs out of the movement. See ‘no additional assistance from the lower half’ in the first paragraph.