Number One Defender

20
Mar

Number One Defender

SKILL – Jump Rope

STRENGTH – 5 sets of 5 Front Squats

Work up in weight if you are comfortable.

METCON – AMRAP in 10 Minutes:

5 Thrusters
10 Double Unders

Increase Double Unders by 5 each round completed.

Level 1 – 135/95, increase double unders by 10 each round.
Level 2 – 95/65, Double Unders
Level 3 – 65/45, 1/2 double under attempts + 1/2 single unders
Level 4 – Slam Balls instead of Thrusters, Single Unders.