SKILL
3RNFT – core work
5 barbell roll-outs
15 second weighted plank hold
5 strict T2B
15 second l-sit hold
WOD
“Jump City”
1 round of…
1,000m row
80 double unders (160 singles)
21 hang power cleans (135/95)
1 minute rest
2 rounds of…
500m row
40 double unders (80 singles)
15 hang power cleans (135/95)
1 minute rest
3 rounds of…
250m row
20 double unders (40 singles)
9 hang power cleans (135/95)
… 35 minute time cap
The 1 minute rests are only once, not after each round. So, for instance, you will have a 1 minute rest after you have completed the 2nd round of 500m row, 40 doubles, and 15 hang power cleans.
