Workout
4 RFT
5 Curtis P – 115/75
15 Buprees
30 KB Swings – 70/53
60 Double unders
*35 min time cap*
**I finished this bad boy around 26 minutes, so 35 minutes should be plenty of time for everyone. This is a grinder, but you have to keep moving. Now that you know my time, I expect the faster and stronger folks to finish at/under 20 minutes. I went unbroken on the Curtis Ps the first round, then 3/2 for rounds 2 and 3, and 2/2/1 on the last round. Don’t get hung up on the double unders – no more than 90 seconds here, or scale them to 30 or 15 if you have some or have to do 3-5 singles between each. Keep plugging away.. and maybe ask Santa or Hanukka Harry for your own jump rope to practice outside of class??
I know for many people they will have problems with there wrists in the rack position, so keep working on the front rack mobility, and when doing the HSQ, catch the bar on your shoulders vs holding it. You might have to do a little dip/drive to get ahold of the bar again before going overhead, but you don’t want to be holding the bar in the rack position for too long.