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“Double Knot” DU PU SC (Time)

“Double Knot”

For Time:

100 Double Unders

21 Pull Ups

21 Squat Cleans

75 Double Unders

15 Pull Ups

15 Squat Cleans

50 Double Unders

9 Pull Ups

9 Squat Cleans

Singles, 150/115/75

22 min Time Cap

RX+-135/95#, Strict Pull Ups

RX -105/75#, Kipping Pull Ups

50-59-75/55#, Jumping Pull Ups

60+ -55/35# Ring Rows, Singles 100/75/50

Basics-50/25/15 Singles, 15/12/9- Ring Rows, PVC/Empty BB
DESCRIPTION

Today’s descending rep scheme workout balances out two gymnastics movements with moderate weight barbell squat cleans

The intended time range for this workout is between 12-20 minutes

DOUBLE UNDERS

If you have 75+ double unders unbroken when fresh, look to complete this piece unbroken

If you’re not there yet, consider reducing the reps or choosing a modification from further down the page

Some common rep scheme mods are:

75-50-25

50-35-20

STRICT PULL-UPS

If you have 15+ strict pull-ups unbroken when fresh, we recommend completing this workout as written

If you’re not quite there, consider reducing the rep number or choosing a modification such as kipping, jumping pull ups or ring rows

Some common rep scheme mods are:

15-12-9

12-9-6

9-6-3

BARBELLL SQUAT CLEANS

Choose a moderate weight that you could cycle for 12+ reps unbroken when fresh

Within the workout, we’re looking to chip away at small, manageable sets on this movement

AFTER PARTY

After Party – Bike/Row (No Measure)

3 Rounds:

3:00 Light Bike/Row

2:00 Moderate Bike/Row

1:00 Fast Bike/Row

Not for score