One partner works a time on all movements except double unders. Complete double unders with your own rope at the same time. The first teammate to complete the jump rope can advance to the barbell. Choose weights that allow for 1-5 reps a time for clean & jerks and snatches and 5-10 reps at a time on thrusters. Teams should have at least 2 minutes for the thrusters at the end of the workout.

Score: Total Thrusters

Target Score: 60-180 Reps 

Stimulus: Moderate Loading 

Bike: 3:00-4:30-6:00

Double Unders: 1:00-1:30-2:00

Barbell: 4:00-6:00-2:00 for thrusters

Float the Bar

We're focusing on timing of reaching full extension of the hips and legs before recruiting the arms to pull. The lower body "push" phase of the movement is where athletes will generate maximum power. This power is only effectively transferred if athletes are patient in recruiting the arms for the pull or press until after the lower body push phase is completed. If executed correctly, the bar should "float" in space for a moment. In that moment, the athlete then moves into the pull or press phase.

BIKE ERG

60-90-120 Calorie Row
50-75-100 Calorie Ski
50-75-100 Calorie Echo Bike
800-1200-1600m Run

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CLEAN AND JERK

Reduce Loading/Reps
Power Clean Only 
Push Jerk Only
Sub Dumbbells
Kettlebell Swing

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POWER SNATCH

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
Power Cleans 

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THRUSTERS

Reduce Reps/Loading
Sub Dumbbells or Kettlebells
Wallballs
2x Air Squats 

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DOUBLE UNDERS

Reduce Reps
1.5x Single Unders
Plate Hops
Burpees (2 burpees = 10 DUs)

INDY VERSION
"My Little Friend" 
3 Rounds For Time: 
30 Dumbbell Reps (50/35) 
2,000/1,800 Meter Bike Erg 
100 Double Unders 

Round 1: Dumbbell Thrusters (Single Arm) 
Round 2: Dumbbell Snatches 
Round 3: Dumbbell Clean & Jerks 

Time Cap: 30 Minutes