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WOD

“90 Shiny” PC DUFS DU (Time)

“90 Shiny”

21-15-9:

Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats

50 Double Unders After Each Round

* 75 singles

RX+-135/95#

RX -115/75#

50-59 -75/55#

60+-55/45#, 50 singles

Basics -Light weight, 15-9-6, 25. Jump Ropes
DESCRIPTION

There are 2 parts to this workout, each consisting of a barbell and jump rope movement

After each round on the barbell, you’ll complete 50 double unders

There is no rest between the first coulplet and the second

The workout flows as follows:

21 Power Cleans, 50 Double Unders

15 Power Cleans, 50 Double Unders

9 Power Cleans, 50 Double Unders

21 Front Squats, 50 Double Unders

15 Front Squats, 50 Double Unders

9 Front Squats, 50 Double Unders

Your score is the total time it takes you to complete the full workout

We expect this piece to take around 10-16 minutes to complete

BARBELL MOVEMENTS

We’re looking to use one barbell weight for both movements

This should be a moderate weight that allows you to complete 21+ reps unbroken on each movement when fresh

Within the workout, you should be able to complete the front squats within 1-2 sets

DOUBLE UNDERS

Choose a number or variation here that takes around 1 minute to complete

See “subs” for more options