Unbroken Double Unders
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
4 Rounds for time:
20 Dumbbell Power Cleans (50/35) (Fx: 35/20) *Alternate every 5 reps
40 meter Suitcase Carry Lunge 50/35, (Fx: 35/20) *Alternate hands every 10m
400 meter Run
Hebrews 12:11-12 – No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.