In part 1, We are continuing our Linear Progression cycle. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.  In part 2, This 10-minute AMRAP combines full-body strength and conditioning.  After each set of squat cleans, you’ll hit 30 double unders, spiking your heart rate and testing your cardio under fatigue. The key is to stay smooth and controlled on the squat cleans, finding a consistent rhythm on the double unders to keep moving. As the reps climb, focus on maintaining your form and pacing to maximize rounds!

Score | Total Rounds and Reps. 

Devil Clean | This is a Dumbbell Burpee Squat Clean.  Chest must touch the ground between the DBs, before swinging them up for the squat clean.  Should be able to complete 6 reps on the minute. 

Double Unders | Unbroken and consistent sets.

Chest Up

Cue athletes to keep their chest lifted and shoulders back throughout the movement.

Maintaining an upright torso helps prevent forward lean and keeps the bar path over the midfoot for better balance and control.

DB BURPEE SQUAT CLEAN

Reduce Loading
Burpee Power Clean
DB Squat Cleans
Front Squats

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DOUBLE UNDERS

Reduce Reps
1.5x Single Unders
Plate Hops
6 Burpees 
0:30 Effort On Any Machine 

We have burpee squat cleans once before, these reps are meant to be a true squat clean.  We still want athletes to reach full hip extension before pulling under the DBs.