Things to note…
Time the clock reads at the end of every set of double or single unders.
You do not need to wait for the next 4 minutes to start the next “round”
Your judge CAN help you change weights.
Scaled Version…
25 Hanging Knee Raises – Top of knee MUST pas the hip crease
50 Single Unders
Same Rep Scheme on Squat Cleans but weight it as follows – 95/55 – 115/75 – 135/95 – 155/115 – 185/135
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
