Thursday, November 13 2025

Strength: Every 2 minutes, for 12 minutes (6 sets of):

Power Jerk

*Set 1 – 3 @ 65-70%

*Set 2 – 2-3 @ 75-80%

*Set 3 – 1-2 @ 80-85%

*Set 4 – 1 @ 85-90%

*Set 5 – 2-3 @ 75-80%

*Set 6 – Max Reps @ 70%

Metcon: For time:

50 Double Unders

10 Front Squats (135/95lbs)

Rest exactly 60 seconds, then…

40 Double Unders

8 Front Squats (155/105lbs)

Rest exactly 60 seconds, then…

30 Double Unders

6 Front Squats (185/125lbs)

Rest exactly 60 seconds, then…

30 Double Unders

6 Front Squats (225/155lbs)

Rest exactly 60 seconds, then…

10 Double Unders

2 Front Squats (245/165lbs)

*Barbell comes from the floor each time.

**Please adjust weights to something that could be performed unbroken, a suggestion would be…

10 @ 50% of 1RM Clean

8 @ 60% of 1RM Clean

6 @ 70% of 1RM Clean

4 @ 80% of 1RM Clean

2 @ 85-90% of 1RM Clean

Goal = <12 Minutes (including rest)

Cap = 15 Minutes