JUMP STREET

IMG_0297.jpg

OPEN & PERFORMANCE
“Jump Street”
3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders

 FITNESS
“Jump Street”
3 Rounds:
400 Meter Run
15 Clean and Jerks (95/65)
150 Single Unders

 Looking for a lighter barbell today – something athletes could cycle for 15+ repetitions when completely fresh. Also looking for a variation on the rope that allows athletes to keep moving through consistent sets.

The running is our pace-setter. We are not looking to push our pace on these 400’s recognizing that the majority of our effort is needed inside the gym walls on the CJ and DU’s.

No breakup strategy is wrong – from fast singles to big sets – with the bigger goal being consistency across all three rounds.

If not running today, modification options listed below:

Row – 500/400 Meter Row
Assault Bike – 28/20

Recovery/Midline: 1 Set, Not for Time:
50 AbMat Sit-Ups
30 Superman’s

Zachary Hamilton