Warm Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout

General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Single Unders
Elevated Push-Ups
Pull-Ups
Walking Lunges
Sit-Ups

Double Under Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Hops
Single Tap Penguin Jumps
Single Unders
Double Tap Penguin Jumps
3 Single Unders, 1 Double Under
Double Unders

KB Clean and Jerk Specific Warm-Up:
20 Seconds Prayer Stretch on Wall
On Coaches Call Out 8 Single Hand Single KB Dead Stop Swings
On Coaches Call Out 8 Single Hand Single KB High Pulls
On Coaches Call Out 5 Single Hand Single KB Cleans
On Coaches Call Out 5 Empty Single Hand Push Press
On Coaches Call Out 5 Empty Single Hand Push Jerk
On Coaches Call Out 5 Single Hand Single KB Push Jerk

Bathroom Break and Scaling Options:

Strength

Push-ups

Every Minute on the Minute X 10 Rounds

10 Push-Ups, Add 2 Every Rounds

Coaches’ Notes: Go as Long as You Can, Once Failed Go Back to the Start. Scale Movement as Needed to Do 10 Unbroken Reps Fairly Easily.

WOD

AMRAP 12

COMPETITIVE

150 Double Unders
12 Single KB Clean and Jerk (60/40)
30 Sit-Ups

PERFORMANCE

250 Single Unders
12 Single KB Clean and Jerk (40/25)
25 Sit-Ups

LIFESTYLE

150 Single Unders
12 Single KB Clean and Jerk
20 Sit-Ups

Coaches’ Notes: This is a fast paced workout. Do your double unders unbroken or in large sets. You should be able to go from the skipping right into your KB clean and jerks with minimal rest. Move fast on the sit-ups but they are a good time to recover your breath a bit.

Large Class Option
In Pairs as Many Reps as Possible for 14 Minutes

25 Double Unders
4 Single KB Clean and Jerks
20 Sync Sit-Ups
* Switch Each Round