11/15/2021

RX

AMRAP 20:

20 Medicine Ball Cleans (20/14 lb)

60 Double Unders

INTERMEDIATE

AMRAP 20:

20 Medicine Ball Cleans (20/14 lb)

1:30 Double Unders

BEGINNER

AMRAP 20:

20 Medicine Ball Cleans (10/6 lb)

60 Single Unders

MOVEMENT SUBSTITUTIONS

MOVEMENT SUBSTITUTION

Medicine-Ball Cleans Loading, power cleans, front squats

Double Unders 30 double unders + 30 single unders, 60 single unders, lateral line hops, 1 minute calories

OPTIONAL STRETCHING

Athletes should try to hold each stretch for the entire 30 seconds. If athletes struggle with the standing quad stretch, they can perform a couch stretch.

2 Sets:

30 seconds of standing quad stretch / leg

30 seconds of pigeon stretch / leg