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DESCRIPTION

STIMULUS

Time: 8-12 minutes

Category: Threshold

Goal: 1:00-1:30 rounds for the first part / 1-3 sets for 30 Overhead Squats

Score: The time it takes to complete the workout

DOUBLE UNDERS

30 Double Unders should take less than 45-seconds every round. Unbroken will take ~20-seconds.

100 Double Unders should take between 1-2 minutes.

OVERHEAD SQUATS (LIGHT)

10 Overhead Squats should take less than 30-seconds every round. Unbroken will take ~:20-seconds

30 Overhead Squats should take less than 2 minutes

EFFICIENCY TIPS

Double Unders: Relax the shoulders and move through the wrists. As the name states, even with only a small number of reps, a tight and stressed grip will compound quickly!! If you need a quick break, take it.

Overhead Squat: The trap is to move too quickly! We can move quickly when the barbell is in the ‘sweet spot’, but any deviation will steal a lot of energy to re-position the overhead position. Yes move fast! But, how fast? As fast as you can keep the arms straight, bar balanced WHILE achieving full depth.

WOD

“Compounding Interest” (Time)

“COMPOUNDING INTEREST”

5 Rounds:

30 Double Unders (45 singles)

10 Overhead Squats

Directly Into..

1 Round:

30 Overhead Squats

100 Double Unders (150 Singles)

*Score = Time it takes to complete the workout

RX+-95/65#

RX-75/55#

50-59-65/45#

60+-55/35# 30 & 100 Singles

Basics-10 Singles, 10 OHS (PVC/BB),15 OHS 50 Singles