WOD:

AMRAP 5:

Buy-In: 50 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 50 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 50 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

Video courtesy of Kari Pearce.  Multi-times Games athlete, Kari Pearce sharing some of her tips to more efficient burpee box jump overs.

 

So, for each 5 min section, the Double Under are only performed once as a “Buy-in”.  After that, you will get as many rounds and reps of the Power Cleans and Burpee Box Jump Overs.  Each AMRAP, the weight goes up on the PCs as the reps decrease.  Remember, with the burpee box jump overs, you do not need to extend the hips at the top of the box.  Just get over the box.

 

Scaling Options:

DUs -> 100 Single Unders

Bar weight -> as needed, but make 3 jumps in weight through WOD

Box height -> 20/16 -> as needed

 

Cool Down:

Pigeon Pose on box – 2 min per leg

 

Calf stretch on box – 2 min per