Friday 01-15-2021 Starke HomeFit
A. E2:00 x 5 sets
5/arm single arm DB/KB push press +
5 strict pullups
B. 2:00 on / 2:00 off x 6 sets
9 hang squat cleans
12 box jump overs
max DU’s
Workout Notes/Intentions: Part A is a strength portion; you will perform both movements within the 2 minute window and get the rest of the 2 minutes as rest. Try to challenge yourself with weights/variations. Use a tempo if you do not have access to challenging enough weights for these movements.
Part B is a 1:1 work to rest ratio, so you should be working hard and keeping intensity high as you have sufficient recovery time. 9 hang squat cleans should be unbroken and can be done with a barbell/KB’s/DB’s. The box jump overs do not need to be stood up each rep, just jump on and over the box. Whatever time remains in the 2 minutes will be spent accumulating max double unders or single skips. Score each round is total skips. Aim for consistency across all 6 rounds, and see if your final round can be your best round.
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