Loading Notes

• Twelve technical singles, opening around 60% and building to roughly 85% for the day, no maxing out.

• The pause dictates the load; if the catch is not held for a full two seconds with quiet feet, hold the weight or drop back.

• Small jumps, 5-10lb (2.5-5kg) at a time, and be loaded and set with :15 left on the clock.

Goals: 9:00-15:00

Stimulus: Midline Density and Shoulder Stamina

RPE: 8/10

Primary Objective: Keep the double unders unbroken through the round of 30, no more than one trip after that.

Secondary Objective: Hold the same wall walk pace from the round of 5 through the round of 1, no long stalls at the wall.

Hotel Gym / Travel:

For Time

50-40-30-20-10 Double Unders

50-40-30-20-10 AbMat Sit-Ups

5-4-3-2-1 Wall Walks or 8-6-6-4-2 Inchworm Push-Ups

Big Class Notes:

Wall space is the bottleneck. Assign wall lanes at the brief and start athletes in two waves, one group starting on the double unders and one on the wall.