Monday 20.10.14

The #AdaptCF roster for this year's Smash Clash is looking good - just remember to register ASAP! #smashClash2014

The #AdaptCF roster for this year’s Smash Clash is looking good – just remember to register online ASAP! #smashClash2014

A: deadlift + TnG clean + hang clean + 2x jerks

B: For time (12 min cap):

  • 20 pull-ups
  • 100 double-unders
  • 15 pull-ups
  • 75 double unders
  • 10 pull-ups
  • 50 double-unders

Coaches notes:

  • Your arms are going to feel pretty messed up through out this workout (pull-ups then double under combo) – so try and deal with the suck and keep on moving.
  • If you’re still doing pull-ups by the 4th minute – call it and move on to double unders. If you’re still doing your first set of double-unders by the 6:30 mark – call it and move on.
  • Extra spice: Try and do the double-unders and pull-ups unbroken – then do 3 burpees every time you break sets)

Post loads, times and training notes to comments.