Warmup;

Double Unders teknik çalışması

A) Conditioning

4 rounds

1min on / 30sec off ( max double unders)

S1: single unders S2: jumping taps S3: jump to plate

B) 12min. EMOM
1min: 12-8 Alternating Barbell Front Rack Lunge (30-15kg) (S1: Kettlebell Goblet Lunge, S2: Lunge)
2min: 16-10 Box Jump
3min: 15-10 Toes to Bar (S1: Kness to Chest, S2: Knees raise, S3: Thuck up)

4min rest

C) 12min. EMOM
1min: 12-8 Front Squat (50-20 kg)
2min: 12-8 Burpees
3min: 50 Double Unders (S1:80 Single Unders, S2: 50 Single Unders, S3: Jumping Taps, S4: Jump to Plate)