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“Flashback” DU HPC PJ (AMRAP – Rounds and Reps)



30 Double Unders

10 Hang Power Cleans

30 Double Unders

10 Push Jerks


RX -105/75#

50-59 -95/65#, 45 Singles

60+-65/45#, 30 Singles

Basics -30 Singles, Light Barbell
*In this short AMRAP workout let’s choose a moderate weight on the barbell and a jump rope variation that allows you to complete 5+ rounds, or a round at least every 2 minutes

*Your score is total rounds and reps completed at the end of 10 minutes


After Party TABATA. SU/HH, GB/GBH (No Measure)

Alternating Tabata for 16 Sets (8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold

:20s Max Glute Bridges, :10s Glute Bridge Hold

The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.